关于深蹲的安全问题探讨

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The Deep Squat

Some of the earliest research examining the safety of squats comes from the United States military, which found a link between squatting and increased knee instability (Anderson 2003). The reasoning was that squats compromised the stability of the knee by stretching the ligaments. Later research has presented mixed findings. While some researchers have found that squats do not increase knee instability, regardless of the degree of knee flexion, other researchers have found that knee instability increases with deep, or full, squats (those that go beyond 90 degrees of knee flexion) (Chandler, Wilson & Stone 1989; Chandler et al. 2000). Many studies have pointed out that factors other than ligament flexibility (e.g., muscle strength, motor control, prior injury) can also influence knee stability.

Concerns About the Deep Squat. Deep squats have been found to increase loads placed on the femoral cartilage (Raske & Norlin 2002), knee joints (Escamilla et al. 2001) and posterior cruciate ligament (Toutoungi et al. 2000), thereby increasing injury risk—especially among individuals with a history of knee injury (Toutoungi et al. 2000). Another concern is that during deep squats, pressing the posterior leg muscles (calf and hamstrings) together causes compression stress, which, in turn, causes the axis of rotation to shift away from the knee and places greater stress on the connective tissues of the knee joint (Kreighbaum & Barthels 1996). Individuals with larger posterior leg musculature are probably at greater risk of injury from this particular stress.

The literature on knee injuries does not answer the question of whether exercises similar to the deep squat (e.g., yoga’s balasana, or child’s pose) increase the risk of injury.

Safety Precautions. Completely eliminating the squat from all exercisers’ programs may be an overreaction. The squat is a functional exercise that is helpful in knee rehabilitation and in promoting coordinated muscle function at the hip and knee for both sport and everyday activities (Alter 1996; Toutoungi et al. 2000). But the following precautions should be taken into consideration when incorporating squats into a client’s program:

• The depth of a squat should be based on the individual’s ability and training goals. A client who lacks the muscle strength to stabilize the knee, or whose knee is already compromised from a previous injury, is more likely to be injured by deep squats (Anderson 2003; Escamilla et al. 2001; Toutoungi et al. 2000) and should perform them cautiously—if at all. (Generally, researchers discourage the performance of deep squats.)
• If a client chooses to perform deep squats, decrease the risk of knee injury by gradually progressing the knee flexion depth to safely match load and ability.
• Limit the duration of full flexion to minimize the effect of end-range-of-motion, compression and shear (friction) forces.
  

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