Should your knees go over your toes in the squat?

 

Squats. Split squats.

If you've ever taken a group fitness class, you've done them. If you've ever had a trainer, you've done them. If you've had a forward-thinking chiropractor or massage therapist, you've done them.

You've also heard the admonition: DON'T LET YOUR KNEES GO PAST YOUR TOES.

It's usually delivered with a serious warning. "It's dangerous," they say.

"If you let your knees go too far forward, it's bad for your knees."

"Your knees aren't designed for that kind of motion."

"I don't want you to hurt your knees."

"Your knees may explode."

Scary stuff.

 

Nothing about these warnings is nefarious. There's no deceit intended.

But there's a lot of half-truth and mythology baked into these warnings.

Heck, even I used to...

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Modern causes of anterior pelvic tilt

Anterior tilt of the pelvis is when you're spilling your guts out and jamming your spine into extension all day.

It contributes to back, hip, knee, and leg pain.

People often ask: HOW DID THIS HAPPEN? WHY IS THIS HAPPENING TO ME?

So I made a video about it. In this video, I explain the common causes of anterior pelvic tilt in modern life, and I also demonstrate a simple drill to improve your pelvis control

Check out the full video below or watch it on YouTube.

 

  

button for anterior pelvic tilt tips

 

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How do you fix muscle imbalances and dysfunction?

This article covers the nuts and bolts strategies to fix muscle dysfunction and muscle imbalances.

We will cover specific sensations that arise when fixing dysfunctional muscles and what to do about them. The strategies in this article are based on observations and experiments over thousands of client sessions at Upright Health. 

There are no placebo-controlled clinical trials to point to, and there probably won't ever be any that are useful. Your body is a complex nonlinear system that requires observation and calibration on an individual basis. This article will give you understanding and tools to explore your own body's limits and to expand those limits. These are strategies that have helped people avoid...

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Muscle imbalances and muscle dysfunction: Identifying these key causes of chronic pain and movement impairment

[Word Count: 8000 | Estimated reading time: 30 minutes]

You probably came here because something in your body doesn't feel right. You probably have chronic pain in one or multiple joints.

You came across this "muscle imbalance" term and are pretty sure it applies to your achy-breaky body.

I've been in the same situation. I suffered for years with chronic pain in my back, hands, wrists, shoulders, hips, knees, and feet. Conventional medical advice and physical therapy were a dead end for me. Acupuncture, chiropractic, and massage all failed to give me lasting results.

What gave me freedom and confidence was learning how to move my body right. As I started to move right, I started to feel right. 

Let's start...

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PRP injection or PAO for hip dysplasia: Erica's story

"I spent my Thanksgiving break in bed crying and researching surgery options..."

I want to share an important story with you today. Here's the background.

I've been coaching a young woman named Erica online for the last couple of months.

She has hip dysplasia. Doctors often claim that hip dysplasia is a guaranteed path to hip pain and arthritis. The only solution for hip pain from dysplasia, they say, is drastic surgery.

The other week, Erica was over-the-moon excited about what she'd accomplished in such a short period of time - especially because of what her well-renowned expert hip surgeon in Los Angeles told her.

Let's set the stage.

I am 30 years old and for my entire adult life I have been physically active without...

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Injuries, surgeries, and hip pain recovery: life after the NFL

Today we are looking at the story of BK – his life during and after the NFL, and how hip pain drastically affected his quality of life.

As personal trainers who specialize in working with people with hip pain, back pain, and shoulder pain, we get clients from all walks of life.

A lot of times we work with desk jockeys – the ubiquitous tech workers of Silicon Valley.

Sometimes we work with pro and former pro athletes. The athletes with pro experience are quite interesting because they give us an inside perspective on the inner workings of the big leagues.

Oftentimes, the average Joe believes that NFL athletes are getting the best care money can buy. Team doctors give the NFL players the best pain killers and surgeries...

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Hip impingement surgery – can you return to sports and other activities?

A 2018 study in the American Journal of Sports Medicine claims that surgery for hip impingement is VERY successful. It says that arthroscopic hip surgery for femoroacetabular impingement reliably produces excellent results for patients. They claim it helps the overwhelming majority of hip pain patients return to sports quickly.

Other studies about FAI surgery don’t show these utopian results – like this one or this one. We’ve also seen a recent study on hip impingement surgery versus physical therapy. Surgery led to patient disappointment in that study too.

This new hip impingement study, Systematic Review and Meta-analysis of Outcomes After Hip Arthroscopy in Femoroacetabular Impingement, makes a bold claim.

It claims...

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Your Hips Don’t Lie: Is Surgery for FAI Worth It?

This post is written by Naushad Godrej, a friend of Upright Health.

Do you ever feel a pinch in your hip when you sit down for an extended period of time? Is it difficult for you to lift your knee towards your chest past 90 degrees? Do you ever feel clicking in your hip when you bend down for a squat? If any of these painful feelings resonate with you, there’s a chance you may have been told you have femoroacetabular impingement (FAI).

That's medical lingo for hip impingement.

An overview of your hips

The hip is a ball and socket joint that should allow your leg to move in all planes of motion: forwards and backwards, side to side, externally and internally. As you may know from personal experience, some of these movements can...

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A Deeper Look into “Conservative Treatment” for FAI

 

Femoracetabular Impingement (“FAI”) is a near and dear topic for us at Upright Health. We have had countless clients at Upright Health who wanted conservative treatment for FAI (meaning NO surgery). 

Unfortunately, many people diagnosed with FAI get pushed toward unnecessary hip surgery every day. There is plenty of controversy around surgery for FAI. Recently, researchers started to publish studies comparing the effectiveness of surgery with conservative treatment for FAI.  

The usual conclusion is that surgery is more effective than the non-surgical option. These comparative studies usually use the best available surgical interventions. But the conservative treatments are not what we consider...

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My FAI Story – Part 2: Three Specific Strategies I Used To Get Out of Hip Pain

This is part II of a three-part series.  If you haven’t read part I yet, check it out as I explain my two biggest reasons for not getting surgery after being diagnosed with Femoroacetabular Impingement. 

In this article, I’ll dive into the main strategies I utilized that helped me get out of hip pain. The strategies below are not specific exercises but more general principles that led to important breakthroughs during my training. 

(1)  Looking “Beyond” the Hip Pain

When I first began troubleshooting my FAI diagnosis and hip pain, I kept trying to find that one exercise that “fixed” everything. That one movement pattern I can optimize that held me back from a healthy...

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