The "Dangerous" Movement That Might Actually Fix Knee Pain

The "Dangerous" Movement That Might Actually Fix Knee Pain

For years I was under the impression that having your knees travel over your toes during leg workouts was dangerous and would lead to knee pain. Well... it turns out I may have had it completely backwards.

The dominant theory for the past few decades was that allowing your knees to travel over your toes created too much pressure and therefore increased the risk of pain or injury. The consensus? Avoid those positions altogether. But in reality, that blanket avoidance can leave your knees underprepared for everyday life.

Here's the counterintuitive part: If you constantly avoid movements that might hurt you, you never give your tissues a chance to adapt and strengthen. Then when real life demands them, whether you need to catch yourself from falling, squat down quickly, or pivot, your knees simply aren't ready. And I bet this isn't something that comes as a surprise. Almost all of us have either personally experienced this or know someone who had to make an abrupt movement and seriously injured themselves.

So what's the solution? Progressively strengthen your knees so they become more resilient. This doesn't mean going heavy with knees-over-toes movements tomorrow (that's a surefire way to damage your knees). Instead, start with a slow, methodical process that builds knee strength over time.

A Good Place to Start: If you're looking to explore this safely, check out the "Knees Over Toes Guy" on YouTube. He has over 1.7m followers, and countless people have shared how his exercises transformed their knee health.

Simple Exercises to Start With:

• Start with bodyweight only: no extra weight at first

Most gyms have elevated platforms with grip tape specifically designed to elevate your heels, but if yours doesn't, use a weighted plate. Start with slow, partial squats with your heels elevated. This will allow your knees to travel over your toes. Then, gradually work up to full squats.

• Try backward walking: start on flat surfaces, then progress to inclines

When you walk backward and plant your foot, your knee naturally falls over your toes. Additionally, many gyms have sleds you can pull while walking backward for added resistance.

• Tibialis raises: This exercise strengthens the muscles along your shin and helps stabilize your ankle. You can easily perform these by leaning your back against a wall and raising your toes up. This builds strength in the front of your lower leg, which acts as a natural shock absorber for your knees.

The most important thing: Go slow and let your knees get familiar with these movements. Many of us have avoided these positions our entire lives, so it can feel unfamiliar at first. But for many people, this approach can be the key to finally addressing chronic knee pain and building the resilience needed for an active life!

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