Knee Recovery: Is It Beneficial to Use Wedges While Performing Squats?

Squats are one of the most complete and effective exercises for strengthening the lower limbs. However, for people recovering from knee injuries or experiencing discomfort while performing the movement, using wedges can be a beneficial strategy. But to what extent are they beneficial?

What are wedges and what are they for?

Wedges are small elevations placed under the heels, usually made of wood, rubber, or EVA. Their main purpose is to modify the angle of the feet to facilitate ankle mobility and improve squat technique.

Advantages of using wedges in squats

1. Improved ankle mobility – Many people have limited dorsiflexion (the ability to lift the toes), which can compromise squat depth and stability. Using wedges can compensate for this limitation, facilitating a more fluid and controlled movement.
2. Reduced Knee Strain – By changing the body's angle, wedges can help better distribute the forces exerted during squats, reducing direct stress on the knee joint.
3. Increased quadriceps activation – Wedge squats slightly shift the center of gravity forward, which can increase thigh muscle recruitment. This can be especially helpful for those who need to strengthen this region to better support the knee joint.
4. Makes it easier for beginners and those recovering – Those who have difficulty maintaining stability during squats can benefit from using wedges, as they allow for a more natural and safe movement.

Disadvantages and precautions to take

Despite the advantages, wedges should be used with caution. Some disadvantages include:

• Dependence: In the long term, frequent use of wedges can prevent the natural improvement of ankle mobility.
• Improper technique: If used without supervision or to compensate for a technical error, wedges can mask postural problems that need correction.
• Load distribution: Changing the angle of your body can affect how your muscles and joints handle the load, potentially leading to muscle imbalances.

When and how to use it?

Wedges can be used in different scenarios:

• For those who have limited ankle mobility and are working to improve this condition.
• During the initial phase of recovery from a knee injury, as long as it is recommended by a health professional.
• In hypertrophy training focused on the quadriceps.

Ideally, wedges should be used as a temporary aid while simultaneously working on ankle mobility and improving squat technique.

Conclusion

Using wedges in squats can be beneficial for relieving knee stress, improving ankle mobility, and facilitating movement execution. However, they should be used sparingly and always accompanied by mobility work to avoid dependence. If you experience pain or physical limitations, consulting a healthcare professional is essential to ensure safe and effective training.