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Knees Over Toes

The rehab, health, and wellness space, for too long, has been relegated to thinking in absolutes. You can only do this, you shouldn't do this. With proper understanding of human biomechanics and sound clinical reasoning, careful application of certain movement patterns that were once "taboo" are now back in the toolbox of exercises at the disposal of physical therapists and other movement specialists. One of which is knees over toes. Your knees should be able to move towards your toes. There are a multitude of benefits that this type of movement pattern provides: 1. Eccentric Quadriceps Strengthening: As your knee bends and moves over your toes, the quadriceps muscles are contracting as the muscle itself is lengthening. This is a strategy to prepare the quadriceps to function as shock absorbers when we jump, run, and hike where the quadriceps along with other muscles need to be strong and ready to slow your body's momentum down. Moreover, this position also leverages the quadriceps to be a major muscle in accelerating our body forwards, upwards, or in the direction we want to move in. 2. Improves Lower Body Mobility: Having your knee move towards and over your toes will initiate a cascade of movements at the shin bone, foot and ankle joints. The sequencing of movements contributes to our ability to squat all the way to the ground, getting into low-to-the-ground positions in sports, and multitude of other movements and positions. If we do not have access to this knees over toes range of motion, we will inevitably lose mobility at our knee, foot and ankle, which can translate to mobility limitations in a number of positions and movements we perform on a day to day basis. 3. Improving Athletic Performance: Knees over toes is a position that must be performed in sports and other athletic activities. Jumping, running, sprinting, and other activities all require your knee to move over your toes. Additionally, there are many athletic positions that require your knees to move into or remain over your toes. It you aren't training in those position, what makes you think that position will be accessible, comfortable, and resourceful for you in your sport or activity? Now that we've talked about reasons why your knee should go over your toes, we should also highlight reasons why your knee should not go over your toes. 1. Posterior Chain Strengthening: When we prevent the knee from moving forward over your toes, we must sit deeper into our hip joint, which will target your glutes, hamstrings, and other muscles a part of your posterior chain. Keeping your knees directly over your foot is a great strategy to bias strengthening those muscles if desired. 2. Foot and Ankle Strengthening: As seen in the video above, hinging from our hips rather than our knee creates a supinated foot position, which may be an important part of foot and ankle strengthening to maintain an arch through appropriate ground contacts and stabilizing in that foot and ankle position. 3. Deceleration and Change of Direction: In many sports, we see the "no knees over toes" strategy come into play when athletes are slowing their body's momentum down before changing direction. This allows for the athlete to, again, find their gluteals that are major muscles responsible for side to side and rotational force production, driving their body into a different plane of motion. Mix in some exercises that promote knees over toes and other exercises that feel better when your knees don't go over your toes into your workout or rehabilitation program. #knees #toes #kneesovertoes #basketball #football #cones #exercises #force #athletes