ประเด็น Knee Collapse + Cave In นี่บอกเลยครับสำคัญมาก หลังจากคุยกับ Squat University มา เขียนบทความให้ไม่พอ ทาง Squat University ยังอุตส่าห์ทำวีดีโอเทคนิคการเพิ่ม Knee Stability มาลงอย่างต่อเนื่อง เพื่อป้องกันอาการบาดเจ็บและให้เห็นถึงความสำคัญของการออกกำลังกายด้วยท่าทางที่ถูกต้องนะครับ โดยในวีดีโอเป็นการใช้ Band Tension ที่ช่วยเรื่องทั้ง Knee Awareness แล้วเพิ่ม Hip Strength ครับ
So how do you correct for knee cave-in during a squat? One of the reasons for the problem is poor hip strength. The lateral hip muscles (primarily the gluteus medius) play an important role in stabilizing our knee. When we squat, land from a jump or run, these muscles ensure the knees stays in line with the foot and don’t cave in. Strengthening these muscles can improve the ability to stabilize the knee.
My favorite exercise to strengthen the hips is called the lateral band walk. This exercise is performed exactly how it sounds. To start, place an elastic band around your ankles (option 1). If you can’t find one, a longer stretch band can be used (tension will just be applied by through the hold).
The starting position is the same 3-step process we go through every time we bodyweight squat. Place the feet in a comfortable position with the toes relatively straightforward. Next, ensure the feet are in a stable tri-pod position. Drive the knees out to the side to bring them into alignment with the feet. Lastly, engage the posterior chain by driving the hips slightly backwards and bringing the chest forward to remain in balance.
From this position, start walking sideways with small steps. Make sure constant tension is applied the entire time from the band. After walking 15-20 ft, stop and come back the other way. Eventually you should start to feel fatigue in your lateral hip muscles.
To read more about how to stabilize knees that wobble during the squat, check out this article: https://squatuniversity.com/…/the-squat-fix-knee-stability…/
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