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Preach πŸ™πŸ»πŸ™πŸ»
#repost @clinicalathlete with @get_repost
#clinicalathletemythbustingweekβ €
can your knees pass your toes?β €
"have you heard that it is harmful for your knee to pass your toes? this is a common narrative told by individuals, particularly in relation to the squat or lunge. it likely originated from an article by klein karl (1961) who wrote a paper discussing the squat and its effects on knee ligaments. he outlined the dangers of the knee flexing significantly, allowing the knee to travel passed the toes, damaging the internal structures of the knees.β €
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this study has not been replicated & we have since demonstrated this not to be true. one great study that gave good insight into the topic is from fry (2003) where the researchers conducted two forms of squats – restricted and unrestricted. in the restricted a board was used to limit the knee from passing beyond the toes, whereas in the unrestricted the knee could pass the toes.β €
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fry found that the unrestricted squat did have 28% more torque at the knee than during the restricted squat. however, the restricted squat was found to have ~1000% the torque at the hip that the unrestricted squat had. while this means the force required at the knee was slightly higher, it provided a much lower requirement at the hip.β €
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further, li (2005) demonstrated that as the knee flexes beyond 120 degrees, it has a reduction in the anterior and posterior tibial translation vs lesser degrees of flexion. this is theorized to occur secondary to a higher degree of stability, giving a greater tolerance to load."β €
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take home points:β €
πŸ”Ήif someone is symptomatic with their knee translating forward, it may be beneficial to initially restrict it from going forward, while slowly progressing back to normal movement over time.β €
πŸ”Ή"load" and "forces" are what we adapt to in athletics. let's not be scared of them as standalone things; but rather, manage the doses appropriately.β €
πŸ”Ήthe "optimal" position is dependent on individual, task, and environment. determine the goal before creating dichotomies of "good" and "bad".β €
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the information in this post is brought to us by clinicalathlete forum extraordinaire @thestrengththerapist

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