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Agape Physical Therapy

Why not everyone needs to squat the same

There are many different adaptations and differences in hip structure that will dictate the most successful position for someone to squat in.

One reason why hip (and shoulder) structures vary is due to something called femoral (humeral in the shoulder) retroversion.

Retroversion can happen when rotational load is placed on bones before growth plates close (like kicking in soccer or throwing in baseball) causing a NORMAL adaptation in the bone.

This adaptation is good for the athlete because it allows for more torque to be created and results in faster throwing/kicking speed.

What it LOOKS like is a greater proportion of range of motion into external rotation (ER) vs internal rotation (IR) at either the hip or shoulder joint.

The LAST THING we need to do for these people is “stretch” to gain back IR because at that point the limitation is boney structure and not soft tissue.
Bones don’t stretch.

Instead, we need to use optimal start positions based on individual anatomy.

Now- there are some instances where retroversion isn’t great and we will see the kneecap is rotates outward relative to the hip.

This can be due to congenital deformities or poor healing after a fracture. The medical “cure” for this is a femoral osteotomy where the femur is cut, “de-rotated” and a rod is inserted to hold the bone in place.

This is a route that we typically see with a younger athlete who has chronic pain points that don’t go away with therapy and strength training.

The people who get forced into dogmatic exercise positions are the ones who end up in my office with labral tears and rotator cuff tears/impingement.

This is why respecting anatomy, assessing when needed and individualizing programs is so important.

Justin Farnsworth PT, DPT, SCS, CSCS, ART, SFMA, CAFS, FDN
Board Certified Sports Clinical Specialist
Director of Clinical Education
Clinic Coordinator
[email protected]
My name is Justin Farnsworth and I joined Agape in February of 2018. I received my Doctor of Physical Therapy (DPT) from SUNY Upstate Medical University in Syracuse, NY. Before this, I was an All-American soccer player while getting my degree in Biology at Houghton College.

I am a Board Certified Sports Clinical Specialist (SCS) which is a distinction held by less than 5% of Physical Therapists nationally. I am also a Certified Strength and Conditioning Specialist (CSCS) and an Active Release Technique (ART) LE certified practitioner. Before moving back to Rochester, I practiced in Arizona and New York City and have had the opportunity to spend time with some of the country’s top healthcare professionals and surgeons. Throughout my career I have been able to work with high-level athletes at the Olympic, professional, collegiate and youth levels. While in NYC, I lectured regularly on anterior cruciate ligament reconstruction (ACL) rehabilitation and injury prevention in overhead throwers.

I am passionate about helping every individual not only achieve but exceed their health and wellness goals.