06 Aug 2016

How A Nursery Rhyme Can Improve Your Squat Featured

Remember when you were a kid and you sang this song? “Head and shoulders, Knees and toes, Knees and toes, Knees and toes”. 

Well I want you to go back that because this song should be your workout anthem especially the repetition of knees and toes is extremely important to your exercise routine.

Most of us go into a workout just thinking, if I can lift this, jump over this, go for X amount of time, then I’m going to be healthy.

Unfortunately injuries are a very real part of regular exercise. But the good news is, a lot of those injuries can be avoided and managed by syncing your head, shoulder, knees and toes (see what I did there!) ;-)

The head and shoulders, knees and toes theme translates to most exercises, but today we’re going to focus on the squat.

When performing a squat we’ve all been told your knees shouldn’t go too much farther than your toes. But did you know that if your knees and toes are facing different directions you could be giving yourself a chronic injury that may show up later?

Don’t freak out and be overly obsessive about it, but just becoming more conscious of what your body does naturally can save you a lot of pain.

I have heard many people complain of knee pain when doing squats.

If you are having knee pain please get it checked to rule out osteoporosis and/or arthritis with your medical professional.

I was having a new knee pain and so I got it checked by my medical professional and confirmed that it wasn’t osteoporosis and/or arthritis. Once this was confirmed, I could proceed with addressing the problem.

Your knees and toes are besties or like a Jamaican friend has me saying “Like batty and bench” they just go together.

So whether you are doing a squat, lunge or dead lif, your toes and knees need to be synced.

I was noticing that when I squatted, my right foot was always a little behind my left, and my left knee was leaning outward.

Our bodies fall out of line in order to protect us and sometimes in overcompensating for one thing, it puts itself in a vulnerable position to be injured.

I had to make a conscious effort. I lined-up my feet and focused on not letting my left knee fall off to the side. After a couple weeks I noticed that the tightness that I was having in my right hip flexor had eased off, as well as the soreness in my left knee.

What was happening in my body was that my inner thigh on my left side decided it didn’t want to do squats and so it left the work to my right hip and my left knee to take on the stress.

Your body parts, just like you, don’t like extra work, and so it makes a complaint to headquarters (aka your brain) which shows up as pain.

So please when you work your body, pay attention to what it’s doing. We don’t need any extra pains than what comes with your already challenging exercise routine.

Let’s up your Squat game!

Ok now you’re more aware and you’ve synced your knees and toes to go in the same direction. Let’s use your new knowledge to your advantage.

The muscles that get worked will depend on which direction you point your synced knees and toes.

Squat Chart:

Don’t forget to keep your head up, shoulders back and sit back like you’re about to sit down on a chair.


In encouragement and fitness,

Devon M. Jones


Read 2251 times Last modified on Wednesday, 24 October 2018 18:33
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