Each part of our body has its own function that they perform. Most at times people find it difficult or hard to stand up after squatting. This article will explore answer the very most important question on why is it hard to stand up after squatting.
What is squatting ??
Squatting is a popular exercise that targets the muscles in the legs, lower back, and core. It can help people strengthen their muscles and burn fat. However, performing a squat without learning the proper form can cause injury.
A wide range of cardiovascular and strength exercises can help people improve their overall health and fitness. Each type of exercise targets specific muscle groups to strengthen them and improve flexibility or prevent injury.
- Stand with the feet shoulder-width apart and the toes pointing slightly outward. The arms should be straight out in front.
- Bend the knees to push the hips backward, keeping the back straight and the torso upright. The movement is similar to sitting back in a chair.
- Once the knees reach a 90-degree angle or lower, push back up through the feet to straighten the legs.
Some tips to ensure proper form include:
- keeping the knees in line with the feet
- keeping the weight on the balls of the feet to avoid tilting forward
- keeping the heels on the floor throughout the movement
- straightening the back and keeping the torso upright during the squat
Reasons why it is hard to stand up after squatting
There are several reasons that can be attributed to why it is hard to stand up after squatting, some of these reasons will be well explained in this segment.
Knee joint problem
Knee joint is one of the primary and most affected joint that takes part in standing up. Other joints that take part are hip, ankle, knee, elbow, wrist and shoulder joint. Knee joint gets the most strain , and also knee joint is comparatively less supported.
That’s why usually it’s the knee joint that starts to cry first because of arthritis. Knee joint arthritis causes long term knee pain, that makes the movement difficult at knee joint. Arthritis also makes the knee joint stiffer and slower and its range of motion also decreases. All these affects collectively make it difficult to stand up from a sitting or squatting position.
Weak core muscle
Your core muscle can be weak. Your core muscles are engaged in all the activities you perform. Even when you walk, run or get up from the floor. So, weak core muscles can also be a reason why you struggle to get up from the floor. If you feel off-balance while getting up from the floor then work on strengthening your core muscles. Perform exercises like single-leg toe touch and crunches.
Lack of strength
You might lack strength. If your legs feel weak and you struggle to get up, then it could be due to a lack of strength in your body. Weak muscles lead to lack of strength and you wobble while getting up. An easy fix of this problem of strength training. Start with bodyweight exercises like lunges, push-ups, planks and squats to build strength. If you perform this exercise consistently, you will notice the difference within a month.
Problems in your cerebellum
Cerebellum is that part of brain which controls balance and coordinated movement. If your cerebellum is affected, you can’t maintain the balance of your body. You can’t stand up straight, you suffer from vertigo and ataxia. Coordination of movements at multiple joints is also important to make the standing maneuver successful.
Problems in muscles of legs, thighs and buttock
Usually those patients who suffer from arthritis of knee joint also have significant wasting of thigh muscles. The cause of this wasting can be explained with the help of the fact that such individuals decrease their activity due to knee pain. They use their thigh muscles less often and try to put less strain on them. As a result the muscles become weaker and thinner. So weak muscles can’t support the body weight adequately. Muscles of thigh, and buttock both take part in standing up. The quadriceps muscle of the thigh gets the most strain while standing up. So it is important that you must have a strong quadriceps muscle.
How to do a squat: a step-by-step guide
You can add weights or vary your technique (such as the bodyweight squat, goblet squat, or pistol squat), but the basic squat is as simple as it is effective. Here’s the correct way to do a basic squat.
- Stand up straight, with your feet shoulder-width apart and your hands in front of you in a comfortable position. Toes should be pointing slightly outwards. Look forward, keeping your posture neutral.
- Squat down as if you were going to sit in a chair. Bend at the knees and the hips at the same time keeping the chest up. Allow the knees to track over the toes.
- Hold position once your thighs are parallel to the ground. Hold the position for three to five seconds and try to maintain your balance.
- Gently stand up straight, putting your weight on your heels and reversing the squatting motion.
How to stand up from the chair without significant pain
If you follow the following steps while standing up from the chair, your knee will get less strain and you will feel lesser discomfort.
- Place your both hands at the edge or front of the armrests.
- Make your feet shoulder width apart.
- Lean forward and move your bottom close to the edge of the chair.
- Move forward your head and bring it in the line of your knees.
- Stand up, by pushing the armrests down with your both.