If you’ve been a martial artist for very long, then you know that many of the “old-timers” seem to have bad knees. Some of these problems stem from dramatic injuries, such as a strike to the knee joint (like my ACL tear several years ago) or an attempt at a jumping or spinning kick. Some problems, however, are a result of doing certain exercises incorrectly, during a period of months or years.
Bad knees are not limited to old practitioners either. I remember a 13-year-old Black Belt student who had a congenital condition. His ligaments were “loose” and his shoulder and knee joints periodically slipped from alignment, as he exercised.
Fitness professionals should understand, and then explain to their students, the principles of proper body alignment during exercise. Medical experts agree that there are contraindicated exercises that should probably be eliminated or at least modified in a program targeted at a general audience with possible hidden problems (like the students with various body types that will join your dojo).
Fitness professionals should understand, and then explain to their students, the principles of proper body alignment during exercise.
In this article, I explain deep knee bends and plies. You may remember doing the “duck walk” during high school P.E. or your early martial arts classes (Fig. 1). The student is told to walk around the room in a deep squat supposedly to build the leg muscles. This exercise, and simple deep knee bends, however, can place too much pressure on the knee joint itself. The orthopedic risks that may arise are damaged cartilage and ligaments.
Lunges and plies (Fig. 2) are other oft-utilized exercises that current research has shown may involve risk for certain people. Usually the exerciser does not pay attention to his or her alignment of the hips, knees and ankles. The center of gravity is also not well established, and this can cause a loss of control of the weight-bearing joints.
In all squat positions, you should keep the buttocks elevated above the knees (Fig. 3). Be sure the toes are in a straight line under the knee to avoid any unnecessary joint stress and possible meniscus or cartilage tearing. Forward or side lunges and plies should all be done with a stabilized torso, using your abdominal and gluteal muscles to keep the back and hips in alignment. This probably indicates that overweight and unfit beginners should not be attempting these kinds of exercises.
Remember that repeatedly doing exercises that stress the joints can lead not just soreness, but damage. Knee braces anyone?
Keith D. Yates, M.A., is a veteran martial arts teacher who earned his first Black Belt in 1968. He served for several years on the Physical Education faculty at Southern Methodist University in Dallas, where he introduced the first martial arts program for credit in a southwestern university in 1971.
Figure 1
Avoid the “duck walk,” as it can place too much pressure on the knee joint.
Figure 2
Be sure the toes are in a straight line under the knee to avoid any unnecessary joint stress.
Figure 3
Lunges and plies can cause a loss of control of the weight-bearing joints.
