Injury Prevention: Put your weight in your heels! - May 3rd, 2010

If you have ever been a client of mine or have taken any one of my classes you will definitely hear me say “Put your weight in your heels” almost to the point of annoyance.  Why?  This is a simple cue I use to help those I worked with keep their knees feeling GREAT when they are doing leg work such as lunges, squats, and bridges.

It is extremely common to hear people say that they can’t do squats or lunges because they “hurt” their knees.   I am the first one to admit that there are exceptions to the rules, but for the most part, the “hurt” is usually an issue of bad form and weak/unstable muscles.

When doing a squat, many people instinctively put their weight in their toes, rather than their heels.  This movement then causes the knees cap to move over and past the front of the toes and will inevitably cause pain in your knees.  By shifting the majority of your weight back into your heels, you will notice a form change.  Your hips will go back father and your kneecap will stay behind the tip of your shoe while also causing less pressure or pain in your kneecap area.

Basic tips when doing squats or lunges:

  • Keep the majority of the weight in your heels.  If you are doing a split squat or a forward/backward lunge, then your weight will stay in your forward heel.
  • Sit back and allow your hips to move behind you.  Pretend that you are sitting into a chair.
  • Keep your kneecap moving in the same direction as your 2nd and 3rd toes.  If your toes are going one way and your kneecap is going in another, your are just asking for injury.
  • Finally, keep your knee behind the tip of your shoes.  Don’t allow your knees to move past your toes.

Any questions?  Just ask!

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