The most common area or joint in the body for arthritis (aka: degeneration, osteoarthritis, pain, etc) is the knee.
Especially in women.
In fact, we just discussed it here on the blog.
In general, women do not squat, much less formally weight train, although they should.
When they attend fitness classes, they hear ad nauseam not to “bend your knees over your toes”.
It is said so frequently yet without the accompanied “why” or justification that it becomes engrained. Sometimes the instructors don’t even know but are repeating what they’ve believed and heard for years.
You get scared that you might “hurt” something.
I’ve had many patients and fitness students (even new instructors I work with) tell me that they don’t bend their knees past a certain point because of this fear; the fear of injuring or further injuring themselves.
It’s just not true.
Think of your day-to-day activities. How often do you sit down on a low couch? Your car? A toilet? Pick something up from the ground or actually have to be on the ground?
I can guarantee your knees are going over your toes.
Even if you had improved your squat “form” and sit your booty far back, there’s still going to be some translation forward over your foot, yes, past your toes.
Arthritis and aging are irreversible. Sad but true. HOWEVER, certain lifestyle habits and tendencies can ACCELERATE THE PROCESS or make it worse. Just like adopting more healthful “habits”” can slow it down if not maintain current levels, and improve your health.
This is one of them.
We need our muscles to be strong to support our joints and bones. Joints, like the knees, are just boney connections (that is the definition of a “joint”) and the muscles act like shock absorbers. Use them.
Train them “functionally” so that they can support you functionally in doing the things you NEED to do in your life…outside of the gym.
Now…that being said, there IS a type of movement that you don’t want to be doing when you bend your knees. These pictures demonstrate…
THIS is the alignment that is proper when we speak of “knees over toes”; you knee should line up with (ideally) your 2nd/3rd toes.
The tendency is for the knees to drift inward which puts too much strain on the tissues and can cause deterioration and pain over time.
See? Easy fix! Awareness is the key.
Go do your squats.
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Any questions?
