If you are able to maintain the position for two minutes, great job! It is likely that you have developed the proper range of motion through the knee and lower extremities as well as strength in leg muscles to avoid knee pain.
If you were unable to maintain a deep squat hold for that amount of time, you could use some mobility and strength work to your legs and you are at a higher risk of developing knee pain.
How do I get better at this test?
Improving your score on this test is simple. Practice the deep squat hold and try to improve your time.
Another simple trick is to hold onto something as this can help balance you out to pull down into the position. Even if you can only hold the position for a few seconds, that’s OK! Nowhere to go but up!
Keep working on this along with the top 3 exercises for getting rid of knee pain and your knee strength and range of motion will continue to improve.
Are you looking for more information and someone to tell you what is going on with your low back pain!? Come in for a free screen with one of our therapists.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your back pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!
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