YJ Song - May 1st, 2018
If you enjoy going to the gym or doing physical activities, you already know how crucial it is to have great lower body strength. This is where the squat comes in handy because it is the most fundamental and full body movement. The standard squatting technique is straightforward: knees out, toes forward, no deeper than the knee level. However, is this really a broad technique that is safe for everyone?
Just like how no two faces look alike, the anatomical structures in the body can differ in each individual. Speaking of the squat and the difference in anatomical structures, we all have slightly different angles between the acetabulum( the socket of the hip) and the neck of the femur. One’s acetabulum might slightly point forward or might be perpendicular to the pelvis. In addition to these differences in the acetabulum, the angle between the anatomical neck of the femur and the femoral head can also differ from each individual. These factors can lead to such conditions called femoral anteversion and retroversion. What are femoral anteversions and retroversion? Femoral anteversion refers to the increased angle between the long axis of the neck of the femur and the femoral condyles, simply rotated forward. Conversely, femoral retroversion refers to the decreased angle between those two anatomical structures. (tap here to pictures of the conditions)
Normally, the angle between the two imaginary lines on the middle of the femoral head and the femoral condyles is 15 degree. Newborns have the angle between 30-40 degree. As they grow up, the angle gradually decreases. However, some behavioral patterns such as W sitting can lead to excessive femoral anteversion. Femoral retroversion is not as common as femoral anteversion but still observed in many individuals. These conditions are mostly characterized by the direction where toes are pointing. Individuals with femoral anteversion tend to display in-toe, and individuals with retroversion tend to have out-toe.
Why does it matter? we have been told to squat, following the instruction made for the normal hip joint. However, as we are all different, we might have the anteverted or retroverted femur. If an individual has femoral anteversion or retroversion, the normal squatting form can be detrimental to many of the body’s mechanism. This can cause premature wear and tear of the hip, knees, and ankle joints because they are not designed to work like other types of joints. Because femoral anteversion is often associated with eversion of the ankle and genu valgum( X shape legs when standing straight), it can bring a chain reaction to the knee, ankle or even the spine. Femoral retroversion is often associated with inversion of the ankle and genu varum (O shape legs when standing straight) and can affect the body mechanism same as anterversion of the femur does.
Considering all these factors, there is no reason to unconditionally believe what your personal trainer says to you. Know your body first and listen to your PT if you want to enjoy the beauty of your body for a long time.
Lead Image: Pexels
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