Influencers claim 'knees over toes' exercises can help bullet proof your knees. Two experts explain
For decades, people exercising have been told one simple rule: Never let your knees go over your toes. During lunges, squats and many other exercises, well-meaning coaches, trainers and physical therapists repeated this advice so often that it became fitness folklore.
For years, fitness experts have emphasized the importance of keeping knees behind toes during exercises such as squats and lunges. However, social media has popularized a new approach championed by fitness influencer Ben Patrick, known as the "Knees Over Toes Guy." This method encourages allowing knees to travel forward beyond toes, a practice dubbed "bulletproofing" your knees. The truth lies somewhere in between.
When knees move beyond the toes in everyday activities like walking downstairs or kneeling, it places increased stress on the knee joint, known as joint loading. Similarly, exercises like the Knees Over Toes split squat deliberately allow for more forward knee movement, resulting in higher joint loading compared to shallower squats. While this can be uncomfortable for some, for many others, experiencing increased joint loading is normal and can actually be beneficial.
The knees over toes approach has not been extensively studied scientifically, so its effectiveness compared to other strength programs remains unclear. However, many of the exercises advocated by this approach, such as split squats and deep squats, have been used for decades. The key is that these exercises involve bending the knee through a larger range of motion, which can lead to greater muscle growth and strength than shallower movements. Additionally, strength training is crucial for maintaining bone health and healthy cartilage.
For individuals experiencing knee pain, typically affecting about one in four people, these exercises can be a safe and effective method for rebuilding knee strength and improving function. It is important to progress gradually and avoid increasing knee loading too rapidly, as this can exacerbate pain. Starting with a smaller knee bend, less weight, or fewer repetitions can help manage knee pain while still benefiting from the exercise.
If pain persists or worsens, it is advisable to consult a physical therapist or doctor to ensure the exercises are being performed correctly and safely. The goal is to build a knee capable of handling the demands of daily life, not to force knees beyond their natural range of motion.
Written by urgent.news from Medical Xpress's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
This story
This is one outlet's version. Read the fullest account.
