‘’Do not let your knees go over your toes’’
It is something that everyone has heard at least once about squats. This belief is getting prevalent more and more. Anyone has a proper explanation for that? There are many diverse explanations. So let’s find out whether is necessary or not. Genuinely!
A classic study from 1974 told that basically ‘’Do not let your knees go over your toes’’ however, some researches on this topic say the opposite. That is, there is no problem letting your knees slightly over your toes, moreover, it is a better form for your joints. It is acknowledged that knees past the toes increase the stress on your knees by 28%, nevertheless, is inside the extent your knees can handle.
So what’s the benefit to let your knees? Restricting the movement of your knees, even though decreasing the stress on your knees, swaps the stress to your hips and low-back. None of us want to sacrifice another place instead of sticking to the better form.
In a nutshell, not allowing the knee to move beyond the toes diminishes the stress (which it can handle) on your knee, however, seriously mounts the stress on your hips. According to another study, confining the movement of the knees stress the lower back.
Focus Your Form
Herewith, There is no reason to keep your knees from moving forth or push them forward. Rather, focus your form (whichever squat style if you choose such as sumo, Bulgarian, goblet squat, etc.) and release your knees in their natural range of motion.
Squatting is simple, portable and effective. You're not obligated to go to the gym. Any space with a bit of open space is acceptable, whether it's a living room, office, stairwell, park or closet. Additionally, the only necessary equipment is your own weight.
If you're new to squats, one of the simplest methods to start with is called a box squat, this is because it is typically performed with an exercise box that is found in gyms. However, you can also do these at home, in which case you'll be utilizing a chair, stool, bench or bedside. If you have disabilities in your lower body or past injuries, discuss this with your doctor first before attempting squats.
The primary reasons for knee pain when doing squats are incorrect form, incorrect stance width and incorrect foot placement. You may use a weight-based bench or chair when doing squats. This will help you to maintain balance and position your body while doing squats. This reduces the risk of injury and keeps you stable while lowering your body weight. Experienced individuals may need to use two benches or chairs while performing squats. Doing this will reduce the strain on their knees since they will have additional support. Show patience and pay attention to technique. Don't rush the squat.
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Katarina Šokac
Personal Training & Yoga