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I have many mobility issues I need to clear up. My key areas are ankles (very tight heel chords) and hips, one is very tight with limited external rotation. I'm working on these a lot. I'm also working on my tunnel, for the squat but here are my 2 fundamental questions that I've bee really struggling with.
1) when I screw my feet into the ground, keep ball of feet and big toe in contact with ground I'm getting some heat in my medial collateral ligament. should I be screwing my feet, my hips (butt is already squeezed) my whole leg, knee in a locked position, knee straight but loaded, or knee ever so slightly flexed? I get this pain a lot more on my right foot as this arch is fallen more, toes out, and this is my real problem hip.
2) how do I actually initiate the squat? I've goy BSL and read it, but I'm struggling with the cueing. Should my knees feel tight / tense / loaded, or loose? I see Diane Fu 'bumps' her hips forward / clears the hips first. do we break at the knee first? pull the hips back whilst staying tight? pull hips back and slightly tip forward and then pull down? I'm so confused, and I thought I understood all this
sorry for the basic nature of the questions.