Knee pain tips! High Bar & Low Bar Squad against the wall

Squatting against the wall is a recognised move to protect your knees and is also used in hospitals for rehabilitation after knee surgery! It is respected by the majority of runners in the running circle, and many football players like to practice squatting against the wall regularly.

Movement essentials:

1. Keep the whole back tightly against the wall (especially the waist);

2. Slowly sit down, thighs and the body to maintain an angle of 150-90 degrees, the greater the angle the more energy, when the thighs and the body into 90 degrees, when the thighs and the ground parallel;

-Shallow squat: the angle between the thighs and the body is 150°.

-Half squat: the angle between the thighs and the body is 120°.

-Deep squat: the angle between the thighs and the body is 90° at right angles.

3. Keep your lower legs perpendicular to the ground (so that your knees do not go over your toes); 

4. 15cm between your feet, and 15cm between your knees, with your toes facing forward;

5. Stick to this static posture for as long as possible.

Special reminder: choose shallow squats first according to your strength, no less than 5 minutes. If you can exceed 10 minutes, you can drop the body to half squat, if you can not reach 5 minutes, please automatically raise the body to increase the angle.

It works effectively for me. As long as my knees feel a little uncomfortable, squatting against the wall, once a day, generally squatting 3 days after the knees feel significantly better.