Knees Over Toes – Is it Safe? – [P]rehab

How many times have you heard from your trainer, physio, or passenger car to not let your knees go over your toes ? ! One excessively many times I would say ! The recommendation to never let your knees go over your toes is rooted in misinformation and unjustly injects fear into a very normal and simple movement that you perform countless times throughout the day as you are getting out of a moderate, going downstairs, or kneeling on the flat coat. But this improper advice flush extends to the weight room and gymnasium, where you ’ ll hear that squatting trench or lunging with your knees over toes will blow up your knee. This widespread inaccurate advice and concern is a pandemic I ’ megabyte going to call “ knee-bola ”. In this article, I ’ megabyte going to show you what happens when your knees go past your toes and why we need to eliminate knee-bola once and for all !


Looking for a knees over toes program? More importantly, are you having trouble with knees over toe movements or exercises like going downstairs, squatting, or lunging ? Our [P]Rehab version of knees over toes programming is our patellofemoral (kneecap joint) pain program. That ’ second because the kneecap tends to be the pain locate or irritating reservoir when knees over toes exercises aren ’ t tolerated. We have a 4-month course of study designed to improve your knee health and more importantly improve your knees over toes capacity ! For more information, pawl HERE .

Knees Over Toes Is Normal – Very Normal

Before we demonize a movement altogether, let ’ s take a footstep back and think about all the times that this purportedly atrocious thing happens in daily biography. Let me take a estimate that right field now you are sitting on the toilet ( haha ), sitting at your desk at employment killing time ( read fast ! ), or sitting on a judiciary at the gymnasium between sets ( put the earphone down and hit that future set ! ). When you are done reading this article, you are going to stand up and your knees are going to go over your toes. Your knees must go over your toes in ordain for you to stand up ! It all comes down to physics. When you are sitting, your center of mass ( where the majority of your weight is ) is behind your feet. In ordain to stand up, you must get your center of batch over your feet by leaning fore at your hips and allowing your knees to come slenderly forward – over your toes. This phenomenon is even more marked in activities like going up or downstairs or kneeling when we intentionally translate our knees over our toes to keep us from toppling over !

Knees Over Toes Discussion w/ Physical Therapists Dr. Michael Lau and Dr. Arash Maghsoodi

What Happens When The Knees Go Over Toes?

well, to keep it simple, they just simply go past your toes ! And normally for a rip second gear of meter ! It ’ s not like an earthquake happens or your knee cap instantaneously explodes anytime your knee goes beyond your toes. immediately, are certain structures under a bit more load or stress the further the knees go over the toes ? Yes of naturally. And we ’ ll break down the biomechanics of that side in a bit. But before diving into the skill, barely remember…

Knees over toes is precisely a placement or drift. We shouldn ’ triiodothyronine be demonizing a natural position or movement .

Via Rippetone and Kilgore
Biomechanically speaking, as your knees go over your toes the sum of torsion around the knee increases. Torque, in this subject, is the storm applied by your quadriceps muscles which cause the knee to extend ( coming extinct of a squat ) or slowly control the stifle to bend ( going into a squat ). When it comes to barbell squats, to move the heaviest sum of weight you must keep your center of mass over the middle of your metrical foot. In order to do this and achieve adequate depth, the knees must translate over the toes to keep the barbell over the midfoot. thus, front squats ( see far left ) will see a much larger translation of your knees of your toes than say a low-bar back knee bend ( far right ). This larger translation means that the quadriceps have a much larger moment arm and can produce more torsion around the knee. This means that certain structures like the knee crown articulation ( patellofemoral joint ) or the patellar or quadriceps tendon will be stressed to a greater degree the further the knees go over the toes .

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Sensitive Knee? Learn These Knee Rehab Hacks From Home!

sample distribution Knees Over Toes [ P ] Rehab Program department of education

Knees Over Toes: Is Extra Stress Bad?

As with anything in biography, excessively much of anything that your body international relations and security network ’ metric ton prepared for will finally lead to sensitivity and potentially pain and discomfort. so if your knees aren ’ thyroxine impregnable enough to repetitively handle the forces of that movement, specially under load, then, of course, it may not be the best drift for you – at least at this orient in meter. But fair because it can lead to some sensitivity now doesn ’ thyroxine mean that the apparent motion or military position is inherently inappropriate for you forever. Or that by doing indeed now you are destroying your knees as some outdated professionals would encourage you to believe. With adequate trail, proper bulk, and good execution, having your knees go over your toes is absolutely condom and fine. meaning, you can bulletproof your knees to be able to handle the stresses of your knees going over your toes in time !

How Deep Should You Go With Knees Over Toes?

sample Knees Over Toes [ P ] Rehab Program education
Knee crown and anterior stifle pain can be one of the most frustrating and self-limiting injuries to deal with. The common issue we see is most of these injuries are never addressed or rehabbed correctly in the first seat and the like implicit in issues remain, which can be a recipe for another evil cycle of pain and setbacks in the future. We ’ ve designed a comprehensive solution for you to get back to convention life and simple things like squatting and going downstairs pain-free ! For more information, snap HERE .

Knees Over Toes: When To Back Off

We ’ ve nowadays determined that knees over toes is just a position or bowel movement. And in fact, it does place more stress on the cartilage behind the stifle ceiling or the quad/patellar tendon. Because of this, there will decidedly be some times when it ’ mho allow to back off and limit the phone number of knees over toes book in your train or day by day life. Say you just finished your first marathon, did a grueling new raise in the mountains, or some other raw activity/stressor, and your knees are feeling “ a bit askew ”. That fresh activity and book placed a beneficial deal of stress on your knee, and it would be wholly normal if your knees were talking to you a morsel after that…we ’ vitamin d expect it ! This may be a bang-up time in your education to either give yourself a day off from the gymnasium or if you are going to train legs, choose exercises that are a fiddling more forgiving on your knees by limiting the sum of knees over toes .

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You may choose to do wholly non-weight-bearing exercises like directly branch raises or planks with alternating leg lifts that still hit your quads, but place minimal amounts of tension on the knee. We include tons of exercises like these in our phase I Knees Over Toes [ P ] Rehab Program ! Or if opting for weight-bearing exercises, you may choose to do low-bar squats over front squats. Training modifications like these are perfect for those that besides experience an acuate injury american samoa well. The finish is always to continue training if you ’ re able to by modifying the loads placed on structures that may be sensitive at the clock .

Advanced Straight Leg Raise Variation

sample Knees Over Toes [ P ] Rehab Program exercise

  • HOW:  Perform a single leg bridge by driving your heel into the floor to lift your hips up towards the ceiling. While maintaining this position, with the opposite leg perform a straight leg raise staying strong in your thigh to keep your knee straight, repeat
  • FEEL:  You should feel your glutes work on the leg that is pushing into the floor. At no point should you feel your low back muscles. If you feel it only in your hamstrings, try bending your knees a bit more and repeat. With the leg that is elevated, you will feel the muscles in the front of the hip and thigh working to keep the knee straight
  • COMPENSATION:  Avoid arching at the low back as you perform the single-leg bridge. Avoid allowing the knee to bend when you are performing the straight leg raise.

Planks With Alternating Leg Lifts

Begin the exert in a forearm plank position with the knees square. Perform the use by moving at the hip joint to lift one leg into the vent while keeping the stifle straight, hold that position, then return to starting status and repeat on the early side. You will feel your glutes and quads working to lift the leg a well as the rest of your body and core muscles working to maintain the forearm plank position. Do not arch your back to drive the leg lift. Focus on lifting each leg while keeping the knee straight and the perch of your body calm in the forearm plank place

Progressive Loading Is Good For Your Knees

Our bodies are highly resilient and capable of getting stronger over time with adequate loading. As you can see in the word picture below, muscles, bones, ligaments, tendons, cartilage, and even intervertebral phonograph record in your rear are all stronger in those populations in which they are loaded the most .
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The key is that the load must be progressive and not over the top. progressive loading for a marathon runner when it comes to mileage would be starting at 3 runs of 3 miles one week ( 9 entire miles ), then 3 runs of 4 miles the future ( 12 total miles ), and then 2 runs of 6 miles ( 12 total miles ) after that and so on and so away until they ’ ve built up the stifle capacitance and stamina to reach marathon mileage. Or even better, this marathon runner should besides be choosing exercises that specifically load the knee to build tissue resilience and increase capacity. In the case of building tissue resilience to tolerate the knees over toes position, we should choose exercises in which we try to push the knees over the toes ! Examples of exercises like these include front squats, forward step downs, front tooth lunges, half-kneeling isometrics, or any exercise on a wedge heel that forces the knees over the toes to an even greater degree !

Volume is the most important aspect of training tissue resiliency

For these exercises, possibly it ’ s barely 1 specify of 12 every early day to start. Or if you have a higher capacity than person aim for the foremost prison term, possibly it ’ randomness 3 sets of 8 at 75 % 1RM twice a week. bulk is all going to depend on YOU. Your training history. Your anatomy. Your sensitivity. Our Knees Over Toes [ P ] Rehab Program incorporates this principle and increasingly builds your exert bulk carefully, which will safely overload the stifle joint to build capacity. You will find all the exercises below in our program !

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Knees Over Toes: Forward Step Downs

sample Knees Over Toes [ P ] Rehab Program exercise

  • HOW:  Stand on the step. Shift all of your weight to one leg. With the foot in the air, you will reach forward and lightly tap the ground with your heel, and then come back up to your starting position.
  • FEEL:  You should feel all the thigh muscles and the butt muscles working in the leg you’re standing on, but primarily in the thigh muscles.
  • COMPENSATION:  Avoid putting too much weight (if any weight at all) on the foot you are reaching down with. Don’t let your knee cave in, and avoid rounding your back or side bending.

Anterior Lunges

The anterior lunge is naturally going to place more load through the knee, versus a back tooth lurch, which yes, will inactive load the knee joint ; however, there will be more of an emphasis on hip muscleman activation. Do you want to learn more about lunge variations ? Watch this video recording !

Goblet Squat On Wedge

sample Knees Over Toes [ P ] Rehab Program exercise
Utilizing a hacek as shown will force you to move your knees past your toes as you move into a chunky position !

Half-Kneeling Isometrics

Commit To Our Knees Over Toes Program!

Our patellofemoral pain program is the [P]Rehab version of knees over toes programming! You will unlock 4 months of exercises and education to bulletproof your knees ! For more data, snap HERE .

Anterior Reach On Wedge

sample Knees Over Toes [ P ] Rehab Program exercise
besides, understand that diagnoses such as “ chondromalacia patella ” ( wear and bust of the cartilage under your knee cap ), meniscal tears, or ligamentous injuries do not automatically preclude you from loading your knee. Although in many cases the anatomy of the knee may lead to a slower progress of loading or smarter training workarounds – this is where working with a Doctor of Physical Therapy who can help you determine the right amount of load and when to load would be highly beneficial .

Closing Thoughts

Knees over toes is just a position or movement. This position/movement should not be ostracized. If anything, it should be trained to build a permissiveness to not just casual activities like going up/downstairs, but besides to bulletproof your knees to handle anything life throws at them !


Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.

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