Do it Right: Lunges With Knees Over The Toes

Many health professionals advise to not have the knees extend over the toes while exercising. Lunges are a prime example of this position.

From a kinetic standpoint, the knee is a hinge joint (just as the elbow is a hinge joint). They both are designed to flex past 90 degrees (knee flexion 0-130 degrees, elbow flexion 0-160 degrees).

If the knee has 130 degrees of flexibility, why, then, are we told to keep it at 90 degrees or less?
Logically, this would mean bicep curls should not go past 120 degrees, or that we should not touch our shoulders.

Let's look at this from an athletic point of view: whenever we jog, run, bike or climb stairs, our knees extend beyond our toes. This is a natural movement for the knee.

This position is not what causes injury. In most cases, what causes injury is a deceleration with a change of direction.

If I stop short with one knee over my toes and attempt to turn, the ACL experiences extra force from the pressure of the leg trying to slow movement. Then the knee attempts to turn as I change direction.  If the knee turns either before or after the foot, the ACL can become damaged.

Ideally, the foot, knee and hip should rotate in unison to avoid injury.

In order to do proper lunges with more range of motion and less risk, follow this procedure:

1. Take a large step forward with your front leg just slightly bent.  (Do not step into a deep lunge position, as this will cause a deceleration. If your balance is off, the resulting change of direction can cause injury.)
2. Make sure your balance is secure and your feet are firm on the ground.
3. Drop down so your back knee is at 90 degrees. This will put your front knee over the toes.
4. Straighten the legs and repeat to the other side.

Let me know what you think: comment below or visit my Facebook page at http://www.facebook.com/GetInShapeWithDavid. (Be sure to "like" me while on Facebook!)

Is the Kneebone Really Connected to the Foot Bone?

Here is a debate that has been plaguing man for centuries; Is it O.K. to have your knee go past your toes during squat and lunge type exercises?

The answer is (drum roll please) YES it is O.K.
I will give you a minute to catch your breath, before we continue.

You can have your knees extend past your toes as long as the knee is stable. If I have a young client with strong ankles and knees this is a safe maneuver. On the other hand, For one of my seniors whose balance is mediocre at best , this is not a good idea.

Another point to consider is the exercise itself. Squats with a lot of weight may not be suitable because the legs may wobble slightly under the load. Once the legs wobble, the stress on the knee increases to hold the position. (Here is another good example of being sure you can control the weight you are lifting)

Squats in the smith machine, however, are a bit safer to extend out with the knee because you partially lean on the bar, and your feet are farther out in front of you.

I had a friend of mine ask me recently how can ballroom dancers extend their knees so far out past their toes and not be injured. There are two answers:

• their bodies have become accustomed to it after years of training

• their knee is only extended past the toe for a second as they flow on to the next movement.

Now! I promise, no more posture related blogs for a while. I will get off my soap box.

If you have any questions about fitness, please feel free to leave a comment.