Keep Your Tendons Healthy with Full-Range Leg Exercises
For most of his career, Charles R. Poliquin preached the benefits of knees over toes in the squat and other leg exercises. Reasons include greater metabolic demand and increased muscle development. Another, which is seldom discussed, is keeping your tendons healthy.
There is considerable concern about athletes tearing their ACLs in sports, particularly female athletes. Estimates vary, but research suggests that female soccer players are about three times more likely to tear their ACL than male soccer players.
Tendons have flexibility, such that they can stretch to about eight percent of their length without tearing. However, performing partial movements affects the elasticity of the tendon, making these athletes more susceptible to injury. This is one reason the Strength Sensei recommended full squats over partial squats.
For those who cannot perform full squats due to mobility issues, start with split squats performed with the front foot elevated to allow your legs to bend more. As you practice these, perform stretching exercises for the calves because tight calves are one reason people don’t squat low. From there, progress into full squats. (TSS)
BOTTOM LINE: Keep your tendons strong and supple with full-range exercises. (TSS)
— Miloš Šarčev photo
