Re: Squat Stance for tight Vastus Lateralis?

[Guest guest]

One guess is that his stance is close enough that he is using those muscles

to get out of the hole excessively. That is, the knees are caving in a bit

to accommodate getting up out of the hole.

If that is the reason why the IT band and Vastus Lateralis are overly tight,

moving the feet out beyond your shoulder width and rotating out around a 45

Degree or somewhere in there from straight ahead will help alleviate this

and cause the body to work more on the adductors getting you up out of the

hole.

An observer would be able to tell you if you are indeed using that " caving

in " at the knees when you come up out of the hole.

I've had this problem myself and found the muscles balanced out by moving my

feet out and turning them out. I used to get massage done on the muscles

and that merely alleviated the tightness for a bit until the next time I

squatted. The more weight i used, the worse it was getting until I adjusted

my form outward. After I adjusted my form, the tightness balanced out and I

stopped having excessively tight muscles on the lateral side of the leg.

From the original poster's question, my guess is he is experiencing a

similar problem to mine. I'd try to move the feet out with a light weight,

get someone to spot and another to watch your knees, and see if that does

the trick for you.

The Phantom

aka Schaefer, CMT, CSCS, competing powerlifter

Denver, Colorado, USA

It was written:

> Why are the muscles tight? Why not address the etiology of the issue

> instead of trying to compensate?

>

> Cowell

> Raleigh, NC

[Guest guest]

:

Thanks for your response -- not a problem with caving knees, rather that I am a

competitive cyclist and cycling tends to over-emphasize and lighten the lateral

aspect of the quads (vastus). I lift weights not so much to enhance my cycling

(a lot of debate on that topic) as to keep myself better balanced and

functioning as a somewhat normal bi-ped (a lot of core/lower back work).

Best,

Bill Black

Cumberland FSD, Maine

----- Original Message -----

From: Schaefer

<<<<One guess is that his stance is close enough that he is using those

muscles

to get out of the hole excessively. That is, the knees are caving in a bit

to accommodate getting up out of the hole.

If that is the reason why the IT band and Vastus Lateralis are overly tight,

moving the feet out beyond your shoulder width and rotating out around a 45

Degree or somewhere in there from straight ahead will help alleviate this

and cause the body to work more on the adductors getting you up out of the

hole.

An observer would be able to tell you if you are indeed using that " caving

in " at the knees when you come up out of the hole.

I've had this problem myself and found the muscles balanced out by moving my

feet out and turning them out. I used to get massage done on the muscles

and that merely alleviated the tightness for a bit until the next time I

squatted. The more weight i used, the worse it was getting until I adjusted

my form outward. After I adjusted my form, the tightness balanced out and I

stopped having excessively tight muscles on the lateral side of the leg.

From the original poster's question, my guess is he is experiencing a

similar problem to mine. I'd try to move the feet out with a light weight,

get someone to spot and another to watch your knees, and see if that does

the trick for you.>>>

[Guest guest]

Sorry for the typo -- should be " tighten " and not " lighten " the lateral...

Best,

Bill Black

Cumberland FSD, Maine

Re: Squat Stance for tight Vastus Lateralis?

:

Thanks for your response -- not a problem with caving knees, rather that I am

a competitive cyclist and cycling tends to over-emphasize and lighten the

lateral aspect of the quads (vastus). I lift weights not so much to enhance my

cycling (a lot of debate on that topic) as to keep myself better balanced and

functioning as a somewhat normal bi-ped (a lot of core/lower back work).

Best,

Bill Black

Cumberland FSD, Maine

----- Original Message -----

From: Schaefer

<<<<One guess is that his stance is close enough that he is using those

muscles

to get out of the hole excessively. That is, the knees are caving in a bit

to accommodate getting up out of the hole.

If that is the reason why the IT band and Vastus Lateralis are overly tight,

moving the feet out beyond your shoulder width and rotating out around a 45

Degree or somewhere in there from straight ahead will help alleviate this

and cause the body to work more on the adductors getting you up out of the

hole.

An observer would be able to tell you if you are indeed using that " caving

in " at the knees when you come up out of the hole.

I've had this problem myself and found the muscles balanced out by moving my

feet out and turning them out. I used to get massage done on the muscles

and that merely alleviated the tightness for a bit until the next time I

squatted. The more weight i used, the worse it was getting until I adjusted

my form outward. After I adjusted my form, the tightness balanced out and I

stopped having excessively tight muscles on the lateral side of the leg.

From the original poster's question, my guess is he is experiencing a

similar problem to mine. I'd try to move the feet out with a light weight,

get someone to spot and another to watch your knees, and see if that does

the trick for you.>>>

[Guest guest]

I would have to disagree with your reasoning. His adductors are already over

active and tight, that is why his legs are adducting. He has learned a poor

recruitment/firing/motor pattern that could be due to many factors.....too much

weight too quickly, lack of depth in the performance of the squat, poor squat

technique, overpronation of the feet. This individual has not learned to

activate the glutes(group), Tensor fasciae latae, external rotators of the hip.

I have also found that most who do not squat deep and use a quad dominant knee

first technique are overly strong in the VL and have tight ITB.

I would ask.

Do you have flat feet?

How are the soles of your shoes worn? Medially, laterally or even.

How deep do you squat? 1/4, 1/2, 3/4, just above parallel, parallel, or below

parallel. BE HONEST!

Check for flexibility of adductors, hamstrings, glutes, TFL, Quads, hip

flexors.

List all physical activities.

What do you do for a living?

Have you ever box squatted?

Do you do mobility work for hips/legs?

I would also recommend getting a foam roll to use to release tension in the

ITB.

Train hard and smart!

Damien Chiappini

SPFP

Pittsburgh PA.

Schaefer wrote:

<<<<One guess is that his stance is close enough that he is using

those muscles

to get out of the hole excessively. That is, the knees are caving in a bit

to accommodate getting up out of the hole.

If that is the reason why the IT band and Vastus Lateralis are overly tight,

moving the feet out beyond your shoulder width and rotating out around a 45

Degree or somewhere in there from straight ahead will help alleviate this

and cause the body to work more on the adductors getting you up out of the

hole.

An observer would be able to tell you if you are indeed using that " caving

in " at the knees when you come up out of the hole.

I've had this problem myself and found the muscles balanced out by moving my

feet out and turning them out. I used to get massage done on the muscles

and that merely alleviated the tightness for a bit until the next time I

squatted. The more weight i used, the worse it was getting until I adjusted

my form outward. After I adjusted my form, the tightness balanced out and I

stopped having excessively tight muscles on the lateral side of the leg.

From the original poster's question, my guess is he is experiencing a

similar problem to mine. I'd try to move the feet out with a light weight,

get someone to spot and another to watch your knees, and see if that does

the trick for you.>>>