Please consult with your physician before beginning any exercise program

Advantage Sports Medicine and Physical Therapy proudly serves the communities of Stoneham, Wakefield, Reading, North Reading, Wilmington, Lynnfield, Saugus, Melrose, Peabody, and the North Shore .



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 245 North St., Stoneham, MA 02180  Phone: 781-438-7221    Fax: 781-438-7208

advantage Tips

Squats

Is squatting bad for your knees? Not necessarily if done properly.

Here are a few tips on how to squat with proper form:


  • Start standing with feet shoulder width apart
  • Keep shoulders, hips, knees, and toes pointing forward.
  • Keep back straight
  • Sit back as if sitting in a chair until thighs are at least parallel to ground
  • DON'T LET KNEES GO OVER TOES
  • Return to starting position





Lunges

We are constantly told that lunges are a helpful and beneficial leg strengthening exercise, but when we perform them some of us may get constant pain, above and below, the knee. So why would someone tell us how good something is, yet it gives us pain which we know isn’t good?


If you focus on proper form and good flexibility it will lessen your chance of injury and pain and will be a beneficial exercise.

 Here are a few areas of focus for performing lunges:
        

  • “Draw In” or tighten abdominals.
  • Keep shoulders, hips, knees, and toes pointing forward.
  • Take 1 large step forward
  • Drop back knee straight towards ground
  • ·Keep front leg shin perpendicular with ground. DO NOT LET FRONT KNEE GO OVER TOES
  • Front leg thigh should be parallel with ground, creating a right angle at the knee joint.
  • Lastly, contract muscles and “drive up” from lunge to starting position.


If you are not able to perform this or any other exercise pain free, you may want to consult a Physical Therapist