Knees

[White111Cloud]

Any tips for protecting the knee flow when doing body flow? It seems to be very taxing on the knees, to me. Well, some of the moves. But if you stay moving it is better I think.

Also, doing a squat, is it acceptable to not have the feet 100% flat? Thats the only way I can go so low. Of course, I dont have them funky shoes though!

[sames]

A couple of us have posted on our problems with flat-foot squatting. Suggestions were mad and followed. Flat-foot squats have gotten easier. Do a quick search on these forums. There's a thread with 'flat-foot' in the subject with some good advice. Do what you can and don't let it be a limiting factor, it gets easier as you move. But don't ignore the fact that you haven't got the flat-foot either or you'll never develop it.

WRT the shoes... the UGS are close to barefoot so actually harder WRT flat-foot squat than modern shoes which have a heel higher than toe so you don't have to go as far to get your heels "down".

Bizarrely a lot of it seems hard on the knees but they feel great afterward. The key is to be guided by your discomfort. A little discomfort is ok. Anything more than a little and call it done for that session. Be real conservative. Being studly and incurring an injury will just reduce the amount of training you really get to do. The shinbox switch moves the knees around pretty good without putting load/weight on them... its also a good exercise for integrating breathing with your movement. Do lots until you feel up to the knee switch and then start easy. Do maybe 3-4 on each side and call that session done. If your feeling good, do another session a few hours later but definately avoid injury. After a while your joints will strengthen and adapt. Keep on the warrior wellness. With WW and knees make sure your not swinging ballistically through the motion but are in control and driving the whole time. Safety.

[RayK]

Jake it is not acceptable to have your heels off the ground on a FFS, check your breathing most of the people I work with hold there breath a little without realizing it, also try reaching your hands out in front of you. Once you can do your FFS than go back and try your BF exercises and see how they feel it should take off some of the strain. Keep us updated

[Coach Jones]

Incremental progrssion, brother. If it hurts don't do it. Back it down a notch, and work up to it. A problem we all have is that we've been told for years to push through the pain, that it shows how "tough" we are. Instead we just get injured continuously and have to start again from scratch. No good. It'll come, just keep working incrementally with movements where you're comfortable and gradually it'll work itself out.

Good Luck,