​DO you squat correctly?

Here is the evidence-based look into the effect of squat depth on the areas of the body.

1. Do you have patella tendon issue? Aware of your squat depth. As squat depth increases, the compressive load on the patellar tendon also increases. This can aggravate the tendon, so it is worthwhile modifying squat depth for a certain period of time while completing your rehab exercises if you have a patellar tendinopathy.

2. Do you feel pinching sensation deep in your hip at the bottom of your squat? This might due to impingement between the bony surfaces in the hip. The deeper the squat, the more worsen the impingement.

In this case, you may bring the depth up a little bit and work within your pain-free range until you have resolved the cause.

3. Do you come across lower back ache for hours/days after squatting? It associate with lumbar flexion (lower back rounding) can place the discs under undue stress if loads are high and excessive. It’s possible that you may have squatted too deep and irritated the discs in your lumbar spine. You may work more on your hip and ankle mobility.

Optimal squat depth for injury prevention/management is HIGHLY depends on your individual mobility and injury history. A depth that is appropriate for one person may not be for another, so DON’T APPLY BLANKET RULES TO EVERYONE.

Read more : https://www.physio-network.com/blog/is-it-safe-to-squat-deep-what-does-the-evidence-say/
☎️Feel free to speak to us at 6224 4178 or 9639 0509, we are always ready to help you!

You’re not alone if you’ve ever felt a stinging pain in one or both of your knees while cycling. Overdoing it, as they say, causes the majority of cycling-related knee discomfort. Overdoing causes the majority of cycling-related knee discomfort. You ride for farther or faster than your body is used to, putting strain on your connective tissues and resulting in inflammation and pain. But what about those random sharp pains of the knee? They may seem to appear out of nowhere, but they’re the initial signs of a longer-term condition, leaving you wondering why your knees hurt so badly.

Get help early on, and take your discomfort seriously.

Knee discomfort is reported to affect 36% to 62% of people, according to a systematic review and multiple research (Johnston et al., 2017). After cycling back, it’s the second most common overuse injury among cyclists. The knee connects the upper and lower legs. If any portion of the lower kinematic chain lumbar spine, core, hip, knee, ankle) becomes faulty, it might pull on the knee joint, altering its function and causing knee discomfort. When these improper tensions/torsions are applied to the knee as a result of the repeated action of cycling, overuse problems can develop.

Thus, other than incorrect bike fit, poor flexibility and strength of core, pelvis and lower limb, can be the culprits of the knee discomfort on the bike.

  1. Anterior knee pain

This can caused by additional pressure on the patella and neighboring soft tissues, along with improper patella tracking. The patella compresses at the patellofemoral joint due to tight hip or knee flexors; slow cadence with a lot of force going through the knees.

2. Posterior knee pain

This can be caused by a number of factors, including a saddle that is too high or too far, tight calves, hamstrings, or glutes and foot that is too far front on the pedal.

3. Medial or lateral knee pain

Excessive medial thrust of knees creates change in the activation of the quads muscles, which can lead to knee pain in cyclists. This can be exacerbated by: inaccurate cleat adjustment, ankle pointing medially causing lateral tension, ankle points lateral causing medial tension; tight medial or lateral structures (TFL or hip adductors); and inadequate core or pelvic muscle strength to stabilize the pelvic to allow the lower limb kinetic chain to work effectively.

Cyclists have to pay attention to their bodies, which are meant to signal them when something is wrong before it becomes a persistent problem. Get help early on, and take your discomfort seriously.

www.physioclinic.sg | Call: 62244178 | WhatsApp or SMS: 91510068 | Email: info@physioclinic.sg 

Johnston, T. E., Baskins, T. A., Koppel, R. V., Oliver, S. A., Stieber, D. J., & Hoglund, L. T. (2017, December). The influence of extrinsic factors on knee biomechanics during cycling: A systematic review of the literature. International journal of sports physical therapy. Retrieved March 9, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5717478/

Back pain in cyclists is relatively common, and it can be caused by a variety of factors, along with bike fit, training background, personal health conditions, riding technique, and what you do in your everyday life off the bike. Back pain is common among cyclists. Cycling has a low injury rate when compared to other sports, but riders should always take care of their backs. Cycling is an excellent form of exercise, and most cyclists with low back discomfort can overcome it if the source of their problem is identified.

Considering how difficult your legs work on the bike, it’s reasonable to believe that your knees would be the most prone to an overuse injury. Surprisingly, the study contradicts this. The most common cause of knee discomfort in cyclists appears to be lower back pain.

A Norwegian study (Clarsen et al., 2010) shows:

  • Lower back problems accounted for 45% of all injuries.
  • Knee injuries accounted for 23% of all injuries.
  • In the past 12 months, 58% of all bikers had suffered lower-back pain.
  • Back pain had caused 41% of all bikers to seek medical help.

These findings are surprising since cycling is a low-impact sport that is frequently suggested for back pain sufferers. So, why is lower-back pain so widespread among long-distance cyclists?


Bike setup is critical for back health. However, since the professional cyclists in the previous research were monitored by national trainers with accessibility to advanced facilities, poor bike geometry was unlikely to be a concern. What else could it be? Muscle fatigue, according to certain studies, may play a role.

As bikers pedaled to exhaustion, their hamstrings and calf muscles become increasingly exhausted. Surprisingly, this tiredness appeared to cause unfavorable alterations in muscle activity patterns, which eventually had an impact on the back. Specifically, how the riders’ knees were spread out and how far their lumbar area was bent forward. In a word, when these riders’ legs became tired, their spinal posture worsened.

Focusing on the transverse abdominis (muscles that wrap around your belly horizontally like a corset) and multifidus (the muscles running vertically along your spine). These muscles act as guy wires to stabilize you in the saddle.

Journal of Back and Musculoskeletal Rehabilitation released a research in 2015 investigated the strength of these muscles was compared in a group of mountain cyclists who had and didn’t have lower back pain. It shows the cyclists with pain had less developed transverse abdominals and lumbar multifidus spinae, resulting in poorer back endurance.

The pelvis, rather than the back, is frequently to blame. You should be able to sit comfortably in the saddle with your pelvis in the correct position (slight forward tilt position). So that you can keep your spine in a neutral, non-overly bent position. Many bikers are inflexible and suffer from significant muscular imbalances in general (dominant quadriceps, tight psoas, weak glutes). All of these can lead to improper pelvic alignment and discomfort in the lower back.

Do you experience any back discomfort or tightness in the lower limb during your ride?

Contact us to improve your ride journey !

www.physioclinic.sg | Call: 62244178 | WhatsApp or SMS: 91510068 | Email: info@physioclinic.sg 

Clarsen, B., Krosshaug, T., & Bahr, R. (2010, December). Overuse injuries in professional road cyclists. The American journal of sports medicine. Retrieved March 9, 2022, from https://pubmed.ncbi.nlm.nih.gov/20847225/