There is a lot that goes into keeping good form when exercising. Having improper motions through exercise, especially over a long period of time, can have drastic negative impacts on our body. Even if we are gaining strength and/or endurance and are seeing positive results, if we have dysfunctional movements in our exercise routine we might experience pain, impingement and\or wind up unsymmetrical.
One of the major dysfunctional movements seen when lifting is called a knee valgus collapse. This is where our knees buckle inward or move towards each other. It often happens when people are trying to squat or do other motions where the legs are under our bodies and we are bending at the knee. It can be hard to tell if you are doing this yourself, so performing lifts with light weights in front of a mirror and from different angles is a great way to check your form. The best way is to have someone that is knowledgeable about proper form watch and correct you while performing the motion. If you don’t have a work-out partner or mirror you could also videotape yourself with your phone and watch it back.
To help correct a knee valgus collapse you can mentally dictate outward pressure on your knees when lifting. Shift your weight to the outside of your feet and feel like you a pressing the knees outward just a little. The knees should track over the toes, not outside or inside.
Another common movement dysfunction is pronation distortion syndrome, which is characterized as excessive foot probation or flat feet. This leaves our knees and hips leaning inwards which can cause pain and instability. A 2-3 percent foot pronation can have a 20-30% increase in pelvic alignment while standing and 50-75% increase in pelvic tilt while walking. This increased pelvic tilt might also influence lumbar spine position. So working on keeping your arches high and your stride correct can have a wide range of benefits
Knowing the common mistakes we make through movement is the first step toward correcting them. Study these and check to see if you fall into any of the categories and then learn what you can to improve them.
Here is a list of Common Patterns of Compensation and Movement Dysfunctions:
Pronation Distortion Syndrome
Patellofemoral Tracking Syndrome
Patellofemoral Pain Syndrome
IT Band Syndrome
Asymmetrical Weight Shift
Glute Amnesia Syndrome
Posterior Pelvic Tilt
Anterior Pelvic Tilt
Lower Cross Syndrome
Sway Back – Excessive Lordosis
Upper Cross Syndrome
Forward Head Posture
Flared Rib Cage
-Brett Stanley, Certified Personal Trainer @ Fitness Together