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You Don’t Know Squat! #2 in a Series

I hope your progression from wall slide squats into bump squats is going well!  Some of you may already be doing box squats.  If so, great work.  Today I’d like to talk about another common problem I see on a daily basis working with patients with low back and leg pain.  When they squat they just can’t keep their heels on the ground.  If your heels lift off the ground while squatting (Go ahead and check!  I’ll wait…) you are putting your knees and low back under greater strain than is necessary.  Sometimes this is just a habit and requires practice to form a new habit.  If you CAN keep your heels on the ground, but often find yourself balancing on the balls of your feet while bending down to pick up items from the floor keep practicing the exercises covered in blog #1 in this series. When your buttocks and hip musculature are strong enough and your balance has improved you’ll be squatting like a pro.

So, for the rest of you still reading because try as you might those heels just don’t stay on the ground let’s try to figure out why.  If you have pain anywhere in your feet, legs or back while trying this test seek the help of a chiropractor or physical therapist to make sure the problem is just mechanical and not something more serious.  If it seems impossible to do, but there is not pain a simple test can help determine why you can’t move properly.  Place a piece of tape 4 inches (10 cm) from a wall and step up to the line you just made with the big toe of 1 foot.  Move forward with your body bending your knee until your kneecap touches the wall.  Repeat this for the other foot.  If you are unable to touch your knee cap to the wall on either side your ankle is the problem.  If you feel stiffness or a jamming sensation in the front of your ankles you will probably need help getting those joints moving.  A chiropractor who specializes in working with extremity complaints, like a CCEP, or a physical therapist with training in joint manipulation may be able to help if the joint hasn’t been surgically fused and if arthritic change isn’t advanced.  Often times your joint motion can improve even if you have one of these issues, but it must be done carefully and the simple stretches that follow may actually do more harm than good.

Step 1
Step 2
Step 3

 Most of you will probably feel a stretch in the back of your calf or Achilles tendon.  You may just need to stretch regularly and correctly and gradually your ROM will return.  Most people only stretch their calves in one position which is why their calves remain tight.  Two muscles make of the calf.  The gastrocnemius (the 2 bumps behind your knee) and soleus muscles (the 1 you can’t see). Both attach to your heel and combine to make the Achilles tendon.   To get the most out of your stretching foam roll or massage (lacrosse balls work great!) each calf for at least 2 minutes before stretching them.  Perform 3+ sets of stretches held for 10 deep breath cycles for your calves with your knees straight and then repeat the whole process with your knees bent.  I like putting the balls of my feet on a step and letting my heels drop down.  The best part is that gravity does most of the work for you!  If you prefer to give your arms a little workout in the process you can lie on your back and loop a towel or stretching band around the ball of your foot to perform the same basic stretch as you push your foot up to the ceiling while the band pulls your toes back toward your shin.  Remember to perform 3+ sets with your knees straight and 3+ sets with your knees bent.  Perform these stretches at least 3 times per week to see change, but if you want to improve quickly they can be perform daily to tolerance.

Keep an eye out for #3 in this blog series where we’ll discuss what to do if your knees are the problem.  Enjoy those calf stretches!

Filed Under: Chiropractic, Exercise, Health, News

Testimonials

Patient-oriented, thorough, and knowledgeable

Over the years I’ve used several chiropractors, but, none more patient-oriented, thorough, and knowledgeable, than the team at Venture Chiropractics....
5.0
2018-03-05T11:16:41-05:00
Over the years I’ve used several chiropractors, but, none more patient-oriented, thorough, and knowledgeable, than the team at Venture Chiropractics. I’ve always received a great value, and in my opinion you’ll never have to worry about them performing unnecessary treatments. --Kurt B.
https://venturechiro.com/testimonials/the-team-at-venture-definitely-has-helped-me-in-living-an-active-and-healthy-lifestyle/

From colicky babies, feeling like you’re getting a cold, or major back pain – you’re in good hands at Venture Chiropractic.

I highly recommend Dr. Melanie and Dr. Chris to help with you and your children's sore back or health needs....
5.0
2015-06-20T07:07:00-05:00
I highly recommend Dr. Melanie and Dr. Chris to help with you and your children's sore back or health needs. They do an amazing job of being thorough about what might be wrong, and they genuinely want to help you get better. You will not get the typical experience with a chiropractor who keeps you coming back indefinitely. They will work hard to make sure you get better or figure out what's wrong if the adjustments aren't getting you back to 100%. They also give back to the community with classes about health, wellness, and essential oils. Overall you couldn't pick a better chiropractic practice for yourself and your family. From colicky babies, feeling like you're getting a cold, or major back pain - you're in good hands at Venture Chiropractic. --Alycia G.
https://venturechiro.com/testimonials/alycia-gabel/

Their professionalism and bed side manner is top notch, something that is getting harder and harder to find.

Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and...
5.0
2015-08-18T16:19:17-05:00
Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and treat the person, not just use a cookie cutter method for 'neck' pain. They both go out of their way to explain what the issue is, why it is occurring, and how to alleviate the pain through stretch and exercise. Their professionalism and bed side manner is top notch, something that is getting harder and harder to find. I had neck pain that just wouldn't go away. It was painful to turn my head; I couldn't even put my chin on my chest. Dr Chris did the Graston technique and immediately I felt relief and increased mobility. The following day I could put my chin on my chest and turn my head with NO pain! Something else I really like about Dr Chris and Dr Melanie is that they do extremity manipulation. I am always surprised at how 'off' my arms and legs are but after an adjustment I feel as good as new. My 4 year old has been going to Dr Melanie since he was a baby. She is great in getting kids adjusted whether they are cooperating or crawling around on the floor 'driving trucks'. As a bonus, not only am I able to get an adjustment but I can schedule a massage, all in one location. I recommend Venture Chiropractic. If you haven't seen them for your pain, you should give them a call immediately! -Crystal B
https://venturechiro.com/testimonials/crystal-b/

Very Professional

Very professional, Melanie did an excellent job in diagnosing and correcting a long term problem with my neck. I highly...
5.0
2015-08-18T16:17:22-05:00
Very professional, Melanie did an excellent job in diagnosing and correcting a long term problem with my neck. I highly recommend them. --Jeff A
https://venturechiro.com/testimonials/jeff-a/

Venture Chiropractic truly cares for their clients and they take the time to explain what’s going on.

Venture Chiropractic truly cares for their clients and they take the time to explain what's going on. They don't have...
5.0
2015-08-18T16:16:40-05:00
Venture Chiropractic truly cares for their clients and they take the time to explain what's going on. They don't have you coming back for unnecessary visits and get to the root of the pain and issues you're having promptly. I highly recommend them. --Amy N
https://venturechiro.com/testimonials/amy-n/

I highly recommend Dr. Chris to anyone, particularly to athletes or active people that have injuries or pain that is limiting your ability to remain active.

I was having some significant chronic lower back pain that was causing me to stop exercising and compete in events...
5.0
2015-08-18T16:15:55-05:00
I was having some significant chronic lower back pain that was causing me to stop exercising and compete in events (something I love to do). I went to other chiropractors for months that used the "clicker" approach, which was largely ineffective for me. Dr. Chris had me fixed after only 4 sessions over the course of a month and a half. He also explained to me why I was having the issues (tight hip muscles, particularly on one side) and several stretching exercises to do daily. It's now been over a year since I've needed any help, and the stretching has worked perfectly. I've had no back pain or pinched nerve feelings since then. I highly recommend Dr. Chris to anyone, particularly to athletes or active people that have injuries or pain that is limiting your ability to remain active. --Mark R.
https://venturechiro.com/testimonials/mark-r/

Love love love the way my care is personalized to my body upon every visit.

Recommend this place to everyone I know. Love love love the way my care is personalized to my body upon...
5.0
2015-08-18T16:15:05-05:00
Recommend this place to everyone I know. Love love love the way my care is personalized to my body upon every visit. My boyfriend started going and for his first time being adjusted, they explained every step along the way so he know the whys and hows of adjustments. Highly recommend. --Tehryn O.
https://venturechiro.com/testimonials/tehryn-o/

She wants to be a chiropractor when she grows up so she can help kids too!

Dr. Melanie, Thank you for your care and help with my daughter. She had such a positive experience at your...
5.0
2016-02-02T19:35:36-05:00
Dr. Melanie, Thank you for your care and help with my daughter. She had such a positive experience at your clinic and for a little one that first impression and time spent goes so far for them!! She's actually told me several times that she wants to be a chiropractor when she grows up so she can help kids too! Pretty awesome. You will get our recommendation every time! Thank you! Keep of the great work. -Heather C
https://venturechiro.com/testimonials/heather-c/

He takes time to listen to what your symptoms are and he works with you to attain goals, including living a pain free life!

I came in as a skeptic of chiropractic care, but I was experiencing sudden excruciating pain and a friend recommended...
5.0
2016-02-02T19:37:27-05:00
I came in as a skeptic of chiropractic care, but I was experiencing sudden excruciating pain and a friend recommended that I try Venture Chiropractic. I came in to see Dr. Travis as a nonbeliever of this style of healing, but I was transformed to becoming a huge proponent of what he does. He helps give you your life back, individualizing your care to meet your lifestyle. Dr. Travis took the time to become familiar with the physical demands of my job as a nurse to tailor my adjustments and strengthening sessions to meet those demands. He takes time to listen to what your symptoms are and he works with you to attain goals, including living a pain free life! Through adjustments and treatments with Dr. Travis and strengthening sessions with Dustin, I have reached my goals which seemed unattainable in the beginning. I would highly recommend Dr. Travis, Dustin and any of their colleagues to help you with your pain. Pain does not have to be a constant in your life! --Rebecca A
https://venturechiro.com/testimonials/rebecca-a/

Venture Chiropractic is my “go to” place.

Venture Chiropractic is my "go to" place.  Not just for the obvious reason of chiropractic care, but the host of...
5.0
2016-08-15T06:39:41-05:00
Venture Chiropractic is my "go to" place.  Not just for the obvious reason of chiropractic care, but the host of other things they offer me.  First the varied methods of chiropractic care. They are honest enough to let you switch from one of their great team members to another if they think it will work  better for you.  Also, they have the greatest personal trainer and health coach there.  Dustin actually listens to your needs and tailors things to fit your lifestyle. The entire team (family really) at Venture Chiropractic is professional and client orientated. They will help answer any question or medical need. If they can't answer it, they will point you to someone who can. I can't imagine going anywhere else. I'm worth it and so are you. Penny E
https://venturechiro.com/testimonials/venture-chiropractic-is-my-go-to-place/

They get to know you and give you the tools to improve your life.

Leaving my appointments at Venture Chiropractic, I feel empowered. The level of patient care far exceeds any experience I have...
5.0
2016-08-30T13:02:45-05:00
Leaving my appointments at Venture Chiropractic, I feel empowered. The level of patient care far exceeds any experience I have had. They not only provide great chiropractic/overall healthcare, but they sit and listen. They get to know you and give you the tools to improve your life. They do this in a way that is very unique and not found everywhere. I am so grateful for the care and support we receive each time. Highly recommend this exceptional team! Danielle S.
https://venturechiro.com/testimonials/they-get-to-know-you-and-give-you-the-tools-to-improve-your-life/

They won’t just fix you for the moment they will help you keep going for life!

Dr. Melanie has worked on my neck, back, and hips for years. With injuries and migraines I need the help....
5.0
2017-01-28T11:47:09-05:00
Dr. Melanie has worked on my neck, back, and hips for years. With injuries and migraines I need the help. She has treated my son and daughter as well. I also had her treat me while I was pregnant. I truly would recommend this team of professional and caring people to anyone. There is none of that oh you have to come back just because, no it's well come back when or if you need to. I have had a Dr. that lectured me for an hour while I was in so much pain cause my hip was out. He barely did anything to my hip. Told me to come back the next day. I have never had anyone do that. He popped it right back in the next day. Then I found Venture Chiropractic after that. I was new to the area at the time. (10 years ago) Best thing I ever done was start at Venture. My sister-in-law told me about them. I am very picky about who I have for doctors. I love Venture! They won't just fix you for the moment they will help you keep going for life! Kristie B.
https://venturechiro.com/testimonials/they-wont-just-fix-you-for-the-moment-they-will-help-you-keep-going-for-life/

She let off the pressure and helped me get where I am today.

I would like to give a kudos to Melanie who has helped me from having bulging discs/torn tendon till where...
5.0
2017-05-30T11:41:12-05:00
I would like to give a kudos to Melanie who has helped me from having bulging discs/torn tendon till where I am now. She knew when I was in pain. She let off the pressure and helped me get where I am today. Dustin, man he is just awesome also! The two, Jill and Dustin are always welcome me with a smile and was always happy! - Jordan L.
https://venturechiro.com/testimonials/939/

The doctors’ main concern is getting their patients feeling healthy and pain free.

The doctors’ main concern is getting their patients feeling healthy and pain free. Everyone at Venture Chiropractic is very friendly...
5.0
2017-10-24T10:34:03-05:00
The doctors’ main concern is getting their patients feeling healthy and pain free. Everyone at Venture Chiropractic is very friendly and down-to-earth. I highly recommend all three of the doctors. Rhonda J.
https://venturechiro.com/testimonials/the-doctors-main-concern-is-getting-their-patients-feeling-healthy-and-pain-free/

The whole clinic is full of very knowledgeable and friendly people.

The whole clinic is full of very knowledgeable and friendly people. I have been to Dr. Chris many times for...
5.0
2019-01-16T17:40:55-05:00
The whole clinic is full of very knowledgeable and friendly people. I have been to Dr. Chris many times for many different issues. He not addresses and fixes the issue he is also great at explaining how to prevent it from happening again. I highly recommend these professionals! --Cole S.
https://venturechiro.com/testimonials/the-whole-clinic-is-full-of-very-knowledgeable-and-friendly-people/

Venture Chiropractic is my preferred FM area chiropractors.

Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and...
5.0
2019-01-16T17:43:10-05:00
Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and treat the person, not just use a cookie cutter method for 'neck' pain. They both go out of their way to explain what the issue is, why it is occurring, and how to alleviate the pain through stretch and exercise. Their professionalism and bed side manner is top notch, something that is getting harder and harder to find. I had neck pain that just wouldn't go away. It was painful to turn my head; I couldn't even put my chin on my chest. Dr Chris did the Graston technique and immediately I felt relief and increased mobility. The following day I could put my chin on my chest and turn my head with NO pain! Something else I really like about Dr Chris and Dr Melanie is that they do extremity manipulation. I am always surprised at how 'off' my arms and legs are but after an adjustment I feel as good as new. My 4 year old has been going to Dr Melanie since he was a baby. She is great in getting kids adjusted whether they are cooperating or crawling around on the floor 'driving trucks'. As a bonus, not only am I able to get an adjustment but I can schedule a massage, all in one location. I recommend Venture Chiropractic. If you haven't seen them for your pain, you should give them a call immediately! --Crystal B
https://venturechiro.com/testimonials/venture-chiropractic-is-my-preferred-fm-area-chiropractors/

Everyone at Venture Chiropractic are the best and most professional people.

Everyone at Venture Chiropractic are the best and most professional people. Melanie takes care of me whenever my headaches start...
5.0
2019-01-16T17:44:48-05:00
Everyone at Venture Chiropractic are the best and most professional people. Melanie takes care of me whenever my headaches start to flare up. I love that they are not a pushy business and let you decide what you need from them. --Carmen H.
https://venturechiro.com/testimonials/everyone-at-venture-chiropractic-are-the-best-and-most-professional-people/

After working with Dr. Matt, I am now 100% better!

He was educational and very detailed in his process while working with me. I appreciate Matt and Venture Chiropractic for...
5.0
2019-01-29T10:32:53-05:00
He was educational and very detailed in his process while working with me. I appreciate Matt and Venture Chiropractic for their approach on helping people like me.
https://venturechiro.com/testimonials/after-working-with-dr-matt-i-am-now-100-better/

Dr. Chris is an amazing chiropractor that thinks outside of the box to fix the root cause and not just address your symptoms.

I have been going to Venture Chiropractic for about a year and a half now and I LOVE it! Dr....
5.0
2019-02-08T10:10:01-05:00
I have been going to Venture Chiropractic for about a year and a half now and I LOVE it! Dr. Chris is an amazing chiropractor that thinks outside of the box to fix the root cause and not just address your symptoms. My husband also sees Dr. Chris and our 3.5 year old daughter sees Dr. Melanie. Dr. Melanie is amazing with her! In fact, whenever we are on our way to see them she chants in the car "we get to see Chris and Melanie!!" The whole way there. I recommend Venture to all of my friends and would recommend them for you! -Kathy J.
https://venturechiro.com/testimonials/dr-chris-is-an-amazing-chiropractor-that-thinks-outside-of-the-box-to-fix-the-root-cause-and-not-just-address-your-symptoms/
5
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