This is one of our softball players who tripped trying to run out a ground ball. She smashed her knee into the dirt and wound up with a contusion to the anterolateral patella and lateral retinaculum (see the abrasion?). Some pre patella bursa injury too.Day 3 post injury, I wanted to get her going on some partial range squats. My goal is to get a good muscle pump going to reduce edema and prevent quad atrophy. A traditional squat subconsciously caused her pelvis to translate to the uninvolved limb, as well as the foot of the involved leg to overpronate. Her body attempting to unload the patella & lateral retinaculum.
I successfully switched her over to R stagger squat; you can see everything line up better. What other squat variations could I have chosen?
4 comments:
Joe -
Though provoking post. I probably look like an idiot trying some different squat versions at home but here are a couple thoughts (feel free to critique them):
Using a valslide or a slide board into a forward lunge would be one option that would increase range with less load; Front foot raised split squat would increase motion(maybe too much at this point)but decrease load (depends on the limiting factor); a reverse lunge may be another option.
Thanks again,
Bill
...if you're talking about a reverse lunge with the opposite leg I'm in!
Joe,
Very similar to your staggered squat would be a skater's squat.
Another option would be Steve Myrland's split squat with R leg forward, left leg back, ankle flexed, knee extended and torso in line with the back leg, lunging to tolerance.
Kevin
How about a rear foot elevated split squat, or 'Bulgarian" split squat? Good stretch + quad isolation and depth control.
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