Question About Inside Squat (SLS/PE3>iM)

Hello to all,

 

As many I already have descent leg strenght + flexibility from past training, so the execution in itself comes quiet easy on SLS prerequisites.

 

However, here in France, inside squats are considerded dangerous for hips (adduction + internal rotation) and knees (think external meniscus), and therefore are strictly forbidden in gym classes (written directives from our sport departement...).

 

I personnaly think a controlled execution is precisely a good way to strenghten things in this ROM, but was wondering what do you guys think, and if coach could have a word about it...

 

Eric

- Most recommendations are predicated upon the premise that it is wise to never seek to strengthen and increase the knee's ROM, despite the fact that most knee injuries are the result of the MCL, ACL, LCL, meniscus etc exceeding their ROM during explosive athletic movement.

 

- In the real world the knee rarely tracks perfectly over the foot during on the field of play.  In fact the knee is going to exceed the recommended safe ROM frequently.  An athlete and their coach can acknowledge and prepare for this fact, or they can bury their heads in the sand and hope for the best - until reality bites them in the #$% with a serious knee injury because they failed to prepare the knee optimally.

 

- 10 years ago, Allan was already very powerful (double front flips on the floor at 8 years of age) however his knees were beginning to bother him.  Normal prep did nothing to alleviate this issue.  A good friend of mine, the former Olympic Coach for Bulgaria, was in the gym at the time and shared inside squats with me (amongst others; many of which you will experience in F1 SLS>iM).

 

The result?  In one week's time the pain was gone, never to return and we have never had another knee issue.

 

- The secret to these SLS iMs is to build up ROM very gradually.

 

Yours in Fitness,

Coach Sommer

Thanks for the quick answer, Coach, it makes sense

 

I maybe was also thinking of the potential adverse effects of a long-term use of it, or with older adults.

As a punctual fundation tool, I guess we won't have THAT MUCH repetitions so it can be harmfull, so no worries... 

 

I also approach it more as a proprioceptive / neuromuscular "binding" (don't have the exact word in english) in that ROM, wich means the control and the attention paid to the feelings are far more important than the number of reps (set low) or the actual ROM in itself.

Am I right ?

 

 

Eric

 

 

PS : Just wanted to thank you and your team for the Fundation release. You just prevent many injuries and many many (many many many) wrong training paths with that.

What the inside, outside, and twisting squats do is to load the ligaments very briefly. This brief loading actually thickens the ligaments over time, but in a very controlled manner.

 

You'd never want to do these rapidly, but performed as shown they are perfectly safe. Just take your time exploring the full ROM, it probably won't happen in the first month and you shouldn't try to force it. Let the ROM extend naturally as time goes on. The same goes for the # of reps... At first you may not want to do more than a few reps, but after a few weeks you'll have no problem doing several sets of 10.

 

The benefits of what Coach has shared are greater than you probably realize right now.

 

 

 

 

DO not believe everything that classical athletic training has preached. Squats below 90 degrees are not a death sentence for your knees, nor are controlled off-line movements.

About what Joshua said i have some quote from popular meme about squatting:

"What if I told you that squatting doesn't hurt your knees. How you squat hurt your knees."

So true.

It's also a good idea to keep these movements in your warm up.

Thanks for those clarifications.

 

It's always about how and where you put the training intention along the line from sub-reinforcement to excessive strain, wich is hard to figure out when tendons, ligaments and cartilage are in the field (my fear being mostly about the latest one).

  

That being said, I LOVE what F1 is actually doing to my body   Humble back steps to moderate high reps and basics where needed it seems...

 

Eric

  What the inside, outside, and twisting squats do is to load the ligaments very briefly. This brief loading actually   thickens the ligaments over time, but in a very controlled manner.

 

What are the ligaments that are targeted by twisting squats? I had a piraformis injury that severly comprimised my hip flexibility and I feel like the twisting squats are good for that.

Lateral collateral ligament of the knee, all the everters at the ankle (and associated ligaments), and to some extent ACL and PCL.

 

Inside squat hits Medial collateral ligament of the knee, medial ankle ligaments, and to some extent ankle inverters. Also ACL and PCL to some extent.

 

Something we don't talk about that much is that these probably also mobilize the menisci, and that should make them more difficult to injure.

I'm sure there is mobilization but more importantly the motion also changes the internal pressure to increase blood flow to those structures...

Never overlook the importance of blood flow when dealing with joints.