If you were to walk into a local group exercise class, or watch a video online where something similar is being mapped out for the masses, if there is some squatting, lunging or jumping going on then you would likely hear some pretty unhelpful advice.

Don’t let your knees go forward

Don’t let your knees fall in

“Knees out

Heck, you are just as likely to hear the above said in more than half of any typical physical therapy clinic across the nation.

Now, I recognize the good intentions of the instructors…and therapists. With that I am sure they have experienced plenty of folks that have problematic knees, and they are just trying to give the best advice with their best knowledge. Perhaps you yourself have been told the above when trying to work around, or even stay ahead, of a problematic knee or two.

That said…this is just terrible advice.

If you have an aching or problematic knee…or even if you want to all out avoid knee pain or injury….do not for a moment consider what your knees are doing, and where they are going. In fact, let them go where ever they need to go to make what you are trying to do happen.


Because focusing on them will not do a darn thing to make your knees feel better. For them to have leverage they need to be allowed to move whereever they may need to in order to get the job done.

Besides, I truly have no idea how you would be able to walk down a hill, a mountain or even a staircase without letting that knee go forward.

Instead, focus on your feet.

Get them grounded, keep them grounded… and your knees will be fine.

What I mean by grounded is even weight front to back, in and out. Yes, it is absolutely true that when walking or running, the movement at your feet is ideally heel-toe, aimed in the direction you are propelling yourself.

However when it comes to those squats, those lunges, and all that jumping… just prioritize getting that full, flush ground connection at your feet, and whatever direction your knees have to go to make this happen is going to work out.

If you are curious about this, would like a visual about what this looks like, or maybe even a deeper dive into what I touched on with the above, then click on the link below.

Do your knees hurt with strength training? Focus on your feet…

If you have any questions about the above, please do not hesitate to reach out.

Regardless, I hope you find the above helpful, and I hope you are comfortable, able and well.