There is no doubt that squatting is one of the most brutal
exercises ever invented. However, for
those who wish to improve their muscular strength, development and sports
performance, squats must be performed with regularity.
Some of the most common complaints that I've heard from
those who squat regularly are those that are related to pain in the arms. Indeed, delayed onset muscle soreness, or DOMS, is a part of most all intense exercise programs. However, the pain and soreness that can be
experienced in the arms in the days following the performance of squats is not necessarily
a direct result of micro-trauma to muscle fibers.
Instead the root cause is often due to lack of flexibility
of the connective and muscle tissue in the wrists, hands, elbows, shoulders and
chest. When setting up under the bar to
perform a set of squats, the hands must be positioned in such a manner that
will provide the most stability during the lift. This typically requires the lifter to
position the hands on the bar as close to the shoulders as comfortable.
Positioning the hands on the bar near the shoulders may be
comfortable during the setup and may provide great stability during the
execution of the lift, but what many do not realize is that the lack of
flexibility of the connective and muscle tissue of the hands, wrists, elbows
and forearms puts tremendous strain on the joints. The result can be pain that radiates up and
down the arms on the days following the performance of the squat.
The pain that is felt in the arms often originates at the insertion
point of the muscles, ligaments and tendons.
The soreness that results from the stress that has been placed on these
soft tissues can irritate nerves and can even temporarily result in tremors of
the hands, muscle weakness and inability to grasp objects, in extreme cases.
Consideration must also be given to the flexibility of the
pectoral muscles as well. When a lifter
has tight chest muscles with limited flexibility, the entire musculature around
the shoulder girdle is drawn forward.
When this happens, the soft tissue of the arms and shoulders are forced
into a position that will place increased stress on the ligaments, tendons and
muscles while performing heavy squatting movements.
Lifters with limited flexibility in the
pectoral muscles and anterior deltoids may have difficulty setting up under the
squat bar in preparation for the lift.
These individuals are those who are most likely to experience arm pain during
the recovery days following the squat.
Perhaps the best remedy is to increase the flexibility of
the connective and muscle tissue of the lower and upper arms through regular,
targeted stretching. Increasing
flexibility of the chest muscles by performing stretching exercises before,
during and after squats may dramatically reduce arm pain from squatting.
Also, the use of over-the-counter anti-inflammatory medications
such as ibuprofen and cold therapy may help reduce swelling of the tissues,
reduce pain and expedite recovery.
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