Squatting To Prevent Injury

Ever have someone tell you not to squat becuase it's bad for your knees, back, etc? Well I hope you walked the other direction. Squatting is not only great for strength, mobility, and joint health, but it can also reduce your chance of injury. According to a study published by Case et al., squat relative strength (SRS) is a strong predictor of lower extremity injury in college athletes. The study found that athletes with lower SRS were more likely to experience lower extremity injuries, while those with higher SRS were less likely to be injured.

So what exactly is SRS, and why is it important for injury prevention? Simply put, SRS is the amount of weight an athlete can squat relative to their body weight. For example, if an athlete can squat 1.5 times their body weight, their SRS would be 1.5.

The study by Case et al. found that athletes with lower SRS were more likely to experience lower extremity injuries, such as ankle sprains and muscle strains, while those with higher SRS were less likely to be injured. This suggests that having a strong lower body, as indicated by a high SRS, can help to protect against lower extremity injuries.

But although this study was performed on high level athletes, SRS isn't just important for them; it can be beneficial for the general population as well. Building strong leg muscles (and a strong body in general) through exercises like squats, deadlifts, overhead presses, etc. can help to improve stability,balance, and resilience; reducing the risk of falls and other injuries. Squats and other leg strengthening exercises can also help to improve overall fitness and cardiovascular health.

So how can you improve your SRS or you strength in general? One of the most effective (and obvious) ways is to incorporate squats and other compound movement strengthening exercises into your fitness routine. This can be as simple as using your own body weight for resistance or adding weights to increase the difficulty. Prior to beginning this it is important to know and focus on proper form and technique to ensure that you are effectively targeting the right muscles and minimizing the risk of injury. If you need help with this, Renovo is here for you. We teach people how to squat every day and can tailor and scale a specific routine to anyone's needs and abilities. So if you want to reduce your chances of having a lower extremity injury then book a training session with us today! Happy squatting :)