THE CONVERSATION: Can ‘knees over toes’ exercises help bullet proof your knees? Two experts explain

Knees over toes exercises could potentially help protect your knees by strengthening and improving their overall health when performed gradually. For years, people have been advised not to let their knees extend beyond their toes during exercises like lunges and squats. However, recent social media trends have challenged this notion, popularizing a training style that encourages more forward movement of the knees.

Experts agree that it's not about exceeding the knee-to-toe alignment but rather how your knees behave when they do. Knees are naturally meant to extend beyond toes in everyday movements like walking downstairs or crouching down, and this type of movement can help strengthen muscles, bones, and cartilage without causing damage.

These exercises, such as split squats and deep squats, aren't entirely new; they've been around for decades and focus on loading the knee through increased muscle tension. This loading process is crucial for maintaining healthy bones, muscles, and cartilage. In fact, bedrest and weightlessness in space lead to significant bone and muscle loss, demonstrating that our bodies need regular weight-bearing exercise to stay healthy.

However, caution must be exercised when incorporating these exercises, as they can also increase the risk of knee pain. About one in four people experience kneecap pain, especially during high-load activities like squatting and walking downstairs. While pain doesn't always indicate damage, gradually building up your knees' tolerance to heavy loads is crucial for recovery and function.

To determine if knees over toes exercises are suitable for you, consider your current fitness level and any existing knee pain. Start with a smaller knee bend, reduced weight, or fewer repetitions if you're new to strength training. If you already have knee pain, begin with less intense exercises and gradually increase the range of motion as your symptoms and strength improve.

Mild discomfort during exercise is normal, but pain that worsens during or after exercise may signal that you're progressing too quickly. Consult a physiotherapist or doctor if you're unsure about the appropriate progression.

Ultimately, the effectiveness of knees over toes exercises depends on gradual progression and consistency. Rather than focusing on a single exercise from social media, aim to build a strong knee capable of supporting the life you want to lead.