The squat is often hailed as the king of exercises. But what should you do when the squat is painful? Try a variation! There are several variations of the squat that help you avoid pain in a certain part of the body. These variations can keep you squatting while you rehab, and address problem areas.
Below are some different variations of squats to try to avoid knee pain, back pain, and shoulder pain during rehab.
Belt Squats are easily one of the first options for someone experiencing low back pain or sciatica with squatting. By hanging the weight from the hips, we significantly reduce the load on the low back when squatting. This, combined with a tempo lift, makes for a leg smoker. Feel free to set up on a rig to hold on to and provide support from the arms while you’re learning. Try this variation of a squat to avoid back pain.
For those with bad knees experiencing pain during squats, here are a few variations to try.
If you’re more of an upright high bar back squatter (for instance, a CrossFitter that does Olympic weightlifting style), consider switching to low bar squat. Switching to a more hip-dominant style of Low bar squatting temporarily may allow you to keep squatting without that issue.
If you’re already a powerlifting styler low bar back squatter, or you still have discomfort in the knee, try tempo box squats (3 seconds down, one-second pause seated on the box), reduce the range of motion as much as you need to eliminate the pain, and then work your way back down.
You can also try the Spanish squat, which allows you to stay upright and load the quads with less knee cap compression pain. This is also a great option when you’re dealing with some quadriceps tendon pain.
Using a Safety squat bar is one way to reduce shoulder pain. By doing this, you may alleviate pain by placing less demand on the shoulders while you squat.
Another option is to load a front squat, utilize Straps to alleviate shoulder stress, perform goblet squats, or even Zercher squats.
For this, you’re going to want to use some Zercher squats. Placing the bar low in the elbow pit will make those upper back muscles work overtime. The result? A strong, stable thoracic spine that allows you to remain upright.
If you are experiencing back, shoulder, or knee pain during squats, try doing the different squat variation types mentioned above. These variations can help avoid pain during your rehab.
If you have more questions about squat variations, our team at MOVE Athletics is here to help you. Reach out to our physical therapy center in West Springfield, MA, today to get started.