2 Missing Keys & Exercises to Fix Dynamic Knee Valgus (Knock Knees)
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- เผยแพร่เมื่อ 20 มิ.ย. 2024
- Do you suffer from dynamic knee valgus? If your knees cave in when you go up and down stairs, lunge, run, jump, or squat, then these three exercises will build a stable foundation using the keys often missed in the standard approach.
Valgus knees, particularly during movement, can lead to knee pain, quad and patellar tendonitis, meniscus tears, and ACL tears. Plus, most exercises miss the two keys that form the foundation of how you're going to fix knee valgus for good.
Exercise 1 focuses on leg stability. That builds all of the tiny muscles that contribute to healthy movement patterns.
Exercise 2 integrates alignment training into a functional movement pattern. It also builds kinesthetic awareness.
Exercise 3 will restore and activate muscles for both balance and the squat movement pattern. You will also want a nearby wall for balance.
For all three exercises, do them slowly and under control. We generally recommend avoiding momentum or bouncing in movement training because it doesn't teach your brain that your tissues are strong and stable during the entire range of motion. Keep it slow. When you feel unsteady, pause and fix the alignment. That will help your neuromuscular patterning to keep you steady during your everyday activities.
If you found these exercises helpful, click those like, subscribe, and notify buttons. We're putting out new, peer-reviewed study-based material each week to help you keep moving pain-free for life.
IN THIS VIDEO
00:00 - Intro
01:03 - What is dynamic knee valgus?
02:27 - Key #1: Foot & Ankle
03:50 - Proprioception
04:17 - Active Arch
05:43 - Ankle dorsiflexion
06:55 - Key #2: Kinesthetic awareness
Anti-Valgus Training
09:02 - Hip Hitch
09:55 - 1-leg Hinge
11:14 - 1-leg Squat
13:38 - Next steps
RESOURCES AND LINKS MENTIONED
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): • 6 Intrinsic Foot Muscl...
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (Not Calf Stretches!): • INCREASE Ankle Dorsifl...
Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain: • Weak GLUTEUS Medius? 4...
Your Piriformis Isn’t Tight, It’s WEAK (4 Exercises to Get it Strong): • Your Piriformis Isn't ...
Knee Valgus during Jump Landing Is Related to the Inaccuracy of Knee Position Recognition in Healthy Young Women: pubmed.ncbi.nlm.nih.gov/34722...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/n.gif)
I work with many patients between the ages of 40-100 who deal with knocked knees which can be managed with the appropriate assessment and treatment. I like that you added addressing the foot because I know one cause of knee collapse could be coming from lack of ankle range of motion. Secondly I’ve found that glute med and abdominal weakness can in fact be another cause which I like that you went over the hip hitch exercise which has high emg activation of the glute medius. Lastly I have found that it could also be a neuromuscular control and coordination problem. Meaning they have the mobility but lack the coordination and control with more demanding activities! Great video and I enjoy your content!
Thanks so much for commenting and for sharing your thoughts.
We love hearing from professionals like you.
Stop by anytime!
- Coach Joshua, Team PM
@@PrecisionMovementCoach absolutely!
fantastic thank you
So grateful I get to catch your content, thanks Coach
Thanks for watching!
you are awesome. THanks for breaking it down, giving us the right videos for each problem and just being so sweet and dedicated!
Much appreciated!
It really makes our day to read comments like this :)
- Coach Joshua, Team PM
Great knowledge. Thank you so much
You are welcome!
Brilliant research and application for this quite common condition. Thank you.
We are so happy that you picked that up :)
Thanks for watching :)
- Coach Joshua, Team PM
Excellent video! Thank you!!
You are welcome!
Thanks!
You are welcome and thanks for the support :)
Thank you for the video!
You are welcome!
Great info here! Thank you!
Glad that you think so :)
Love you. Thank you for posting your video. It's just what I needed.
You are so welcome!
Well said, thanks!
Glad that you think so :)
Thanks for this, really helpful
Glad it was helpful!
Due to recalling your 2018 message about the ABC’s of effective mobility, I recently started focusing on alignment. It really must come first, since most exercises must start with good posture and form must be maintained throughout. Due to knee pain, I tried to function with my valgus right knee aligned properly over my foot using active kinesthetic awareness. I could not keep my focus on this but became aware that certain bunion sandals automatically corrected my alignment. I noticed right away that, with these shoes, I also could walk without lurching. I began to focus on my shoes (I could not go barefoot and understand that I need some padding at my age). I found that my foot had changed a lot with age - they are a lot wider and also bigger. I believe that beginning to take long walks in shoes that were 1/8 of an inch too narrow is what caused my knee pain to return in 2022. My right foot is 4 inches wide in an odd spot due to a bunion on each side, so I am now wearing women’s XXW shoes one size up, not just the bunion sandals. My knee has much better alignment and perhaps my kinesthetic awareness about this is becoming more automatic.
I am now prepared to return to my Lower Limb Control exercises. I was too aggressive when I started the course in 2018, when I retired. I pulled something in the metatarsal area of my right foot because I did not heed your advice to be careful and start slow. Now that I understand my feet better, I have lost my fear about doing these corrective exercises, which are key.
My gait is good, except I will have to start exercises to control hip swaying. (They have always swayed, to my knowledge. I now know that is not good.) I would like to see what you have to say about the functional movement of walking. I am confused about where to land and how to prevent hyperextension of the knee joint.
Thank you for your videos, the research that you disseminate, your targeted courses, your enthusiasm, and for giving us Dr. B. With your help, people do not have to be brushed off as a victim of arthritis or tricked into getting knee surgery, etc., which I believe will not help them in the long term if they do not address root causes. -- Linda Price
Thanks so much for the update and keep us posted on your progress.
We really appreciate you taking the time to share your story :)
- Coach Joshua, Team PM
Thanks Eric. I experienced IT band syndrome on account of dynamic knee valgus + running. Years ago, your videos helped me to realize that the root of my specific issue was more foot and ankle than hip. Ninety percent of my ITBS was triggered by running/hiking down hill, but it took information and a kinesthetic awareness to understand what was happening....While descending, reduced ankle dorsiflextion and a collapsing arc in the eccentrically loaded rear leg was causing my rear knee to cross the medial line. First off, strengthening my arc was necessary for me to EVEN BEGIN addressing the dorsiflexion issue. After that, the most important exercise for me has been the Bulgarian split squat performed in front of a mirror while engaging the short foot (not much different than your 1-legged squat in this video). The Bulgarian split squat strengthened my kinetic line from the foot up, but also allowed me to be more reliant on my front leg when going down hilly terrain. I haven't had a flair up in years. Thanks again E.
Hi!
Thanks for commenting and for following along.
It's great to read about your progress and I know that you are gong to make more.
We appreciate you trusting us to help guide your efforts.
let us know if you have any more questions :)
- Coach Joshua, Team PM
Has your knee valgus gone away completely? If so, how long did it take? What is your favorite exercise for ankle dorsiflexion and arch strengthening? Did you continue to run while addressing the valgus issue?
@@jonnyo1802
I don’t know if my valgus has gone away completely, but my knee definitely doesn’t fold in or “rock” the way it used to when running or when walking downhill. My main symptom was severe IT band pain on the outer knee.
After a series of sharp flair ups, I took an eight-week break completely away from running (and hiking). Shorter breaks only saw fair ups quickly return. During the eight weeks, I cycled quite a bit and did a number of exercises, stretches, and activations that targeted my specific issues (bellow).
My valgus and IT band issues were fundamentally because of weak and immobile feet. My lack of ankle dorsiflexion too. One must not stretch the calf to the point of pronation, arch collapse, or valgus. It's really dangerous to try using ankle flexibility to compensate compensate for strength imbalances of the foot.
Here's what I did (and still do) for the feet.
Everything from the Coach E on “6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet)," especially the short foot exercise and active arc exploration
Posture direct dot com has a great series on “how to fix flat feet.” It has many of the same exercises featured by precision movement, but with some alternate approaches. The "alternate toe lift" was a break through exercise for me but took weeks before I could do it properly. Just a lot of cramping and frustration.
I could not do the "short foot" exercise until figuring out the "alternate toe lift." When I did finally get it, the short foot also made my foot cramp up for the first week. After that, I kept the short foot engaged while doing the following exercises: Bulgarian split squats, hip hikes, lateral crab walks (with a band around the knees), one-legged bridges and eventually one-legged pistol squats.
Precision Movement also has a great video for a "Functional Ankle Mobility Drill," that I found very useful.
My feet/arch gradually became strong enough to support a mild stretch in my lower calf. I would have to roll out my lower calf quite heavily with a lacrosse ball before doing something like the "ankle dorsiflexion mobilization exercises" Coach E links to, but also a simple wall stretch with a bent (not straight) back leg with the short foot engaged (to prevent pronation). After all that rolling a bent-knee wall stretch would cause lots of audible popping in my ankle lower calf and foot. Still, there has never been the same kind of deep stretch feeling that I get with other muscles because I only go as far as my arch can support. It's worth repeating-never stretch the calf to the point of pronation, arch collapse, or valgus.
I slowly got back into running as my imbalances and became less severe. After two months I started with uphill running only, then some speed training on the flats, with distances and downhill running slowly and cautiously brought back into the mix after another month or so.
I still don't have wonderful ankle dorsiflexion, but it's plenty good enough to avoid injury. For me personally, it feels like the stronger my feet are, the more ankle dorsiflexion I'm able to achieve. Most of that flexibility has come from the strength and mobility exercises I've described, not from stretching. I have not had an IT band flare up in years.
Hope that helps!
@@sanfransimo thanks for the quick and detailed response! I think my valgus might be due to weak adductors, not sure if you know anything about that, if so, let me know. My arch and ankle dorsiflexion are fine and I can manage single leg pistol squats if I turn my feet a few degrees outward. If the the feet is completely straight then my knee valgus is really obvious even when I do my best to externally rotate the knee as I squat. The tendons on the lateral side my leg all get tight, around ankle, knee, hip, and it feels like my adductor isn't work at all. I don't work them out too much lol. The knee valgus hasn't caused any issues with my running yet but I figure it's best to address it now rather than later. Glad you resolved your issues and can run pain free again. Thanks again for responding, I will definitely go through the exercises for flat feet, just to make sure everything is in order. Also I don't know if you do any barefoot running in minimalist shoes or zero drops but for me, it really helped with strengthening my feet and ankles (arch and ankle dorsiflexion as well). Also, Ready To Run by Kelly Starrett has been tremendously helpful on my running journey. Check it out if you get the chance, Happy running!
Thank you for detailed information. I am following you and it helps a lot.
You are so welcome!
Knock knees correct hojayega ? Isse bhai
Great video with wonderful explanation. Thank you for exercises - will start doing them asap with foot and ankle exercises you shown also :) My ankle mobility did increase though I still can't touch the wall with the ankle dorsiflexion test but I'm getting better ! 😅
You are welcome and keep us posted on your progress :)
any updates?
@@epictronologs1793 soo.. I couldn't do the dorsiflexion training for some months. But now I am atm doing constantly for 2 months. My dorsiflexion got some 1,5 cm closer to the wall. Happy with that though. This already helped to reduce my pain in hip area where trochanter is, and I noticed my knee tends to go less inwards when I walk the stairs (I need less focus on where my knee is going also). So for now still in dorsiflexion improvement stage before I do the other exercises shown in video.
... as a German Biologist -
2 times Marathon Endurance Runner....
This is SOOOOO Existential!!!!!
Almost every Amateur Runner has BAD Posture
Bad Technique
This is SOOO Essential for everybody!
Thank YOU!
Thanks for watching and for commenting.
We really appreciate it :)
- Coach Joshua, Team PM
what an excellent video. i noticed my knees just kind of slightly angle inwards because i believe my feet are much stronger than my legs and glutes or something. i believe this will help me get ahead of any complications in the future ahead of time. thank you so much
You are so welcome and thanks for stopping by.
What you describe can be addressed with these exercises so keep us posted on your progress :)
- Coach Joshua, Team PM
Excellent explanation. Thanks. wondering about the tibia. As a former dancer I have too much tibia movement and wondering if there are escercises that can help with keeping the alignment properly. Thanks Coach E!
Glad that you think so.
Any exercise that challenges your ability to maintain alignment will serve you well.
These are a good start. Also, check these out:
www.youtube.com/@PrecisionMovementCoach/search?query=tibia
:)
- Coach Joshua, Team PM
@@PrecisionMovementCoach 🙏💙
I have right knee valgus. Became more aware of it thanks to this video (but I have been told my knee was caving in lots over the years). Question: trying to do hinge and 1-leg squat, I cannot seem to use my leg muscles alone to line up the knee properly while maintaining middle-metatarsal balance. I can do it if I push one finger against the couch, or if I balance on the outside of my foot. Is it ok to use a finger to keep myself aligned at first?
Definitely... keep pushing the knee out, which will come from the feet and hips and as you get stronger, use the wall less and less.
I would be interested in the video describing differences for the congenial version of this condition.
Here you go:
th-cam.com/video/REYwFC9-qzA/w-d-xo.html
- Coach Joshua, Team PM
Hi. I was just pondering this very problem, knees pronating in, despite regular weights and functional fitness workouts. I am tall, 183cm…is there a difference in your exercises if you are shorter versus taller? And you don’t often refer to gym machines - would you stay away from them when trying to fix knees? Thanks I appreciate your integrity and knowledge.
Hi!
There is no difference in the exercises based on height.
Machines tend to create/exacerbate imbalances and we typically do not promote their use. There is a time and place for them but they are likely not for you.
Let us know if you have any questions and thanks for watching/commenting :)
- Coach Joshua, Team PM
Hey Eric, would you be able to make a video on structural Knee Valgus?
Thanks for the suggestion :)
hi i have dynamic knee valgus,
i am definitely going to be incorporating these exercises to my routine. I've only recently started tackling my knee valgus as I want to be more active. I have realised i have both weak knees and poor dorsiflexion so i will do both of these workouts. But alsoi have a question relating to an exercise not mentioned in this video,
ive been doing the hip flexor leg lift exercises as a way to address my weak hip mobility and notice that i often cramp up in my quads whenever i do them. Is this a sign that my muscles are adapting to this movement and will it get better with more repetitions or should i avoid the exercise for now?
Thanks for the video.
Hey!
Thanks for trying them out. How are you now?
Cramping just indicates that the muscle is weak and it will strengthen with time and practice.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Please make a video about structural knee valgus, i'm from brazil and don't have so much videos in portuguese that give me hope to fix this problem without surgery 😢
We can do better than a video. We've got a whole program for that:
It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
VERY INTERSTING!
Glad that you think so :)
Hi,
I have knee Valgus and I also have bunions and a hammerhead toe on my middle toe and Morton's Neuroma. From what you say it seems these are related. Is there hope for me ?
Thanks
Thanks for those details.
There is hope for you.
Get started on the exericses and keep us posted on your progress :)
- Coach Joshua, Team PM
I think I got a meniscus tear im not sure but my chiropractor says it’s just because of my muscles that are too tensed. I’ve been using a massage gun on my quads and hamstrings. Feels like something is floating in my knee. my knee is still popping, is there a way to treat this? Can I still do quad, hamstring, and glute exercises(excluding squats)? Are deadlifts, rdls, and hip thrusts okay for possible meniscus tears?
Thanks for writing to us!
This video can help you to better understand if you have a meniscus tear:
th-cam.com/video/nEmtxA7aCug/w-d-xo.html
Please take a break from any lower body training until you address the root cause of your issue and regain the full function of your knee.
The Knee Pain Solution program can help:
www.precisionmovement.coach/knee-pain-solution-yt
We are here if you ever need more advice or asssitance :)
- Coach Joshua, Team PM
I am congenitally knock kneed and have scoliosis. Any tips on these conditions? I’ve been able to perform at a high level despite this but now at 72 I am looking very crooked and I’m worried about long term effects.
Hi and thanks for writing to us.
Did you try out the exercises and need tips? Let us know more about what you want to know so that we can better assist you :)
- Coach Joshua, Team PM
I thought you said this exercise would only help if you were functionally , not congenitally knock kneed?
@@adrianneryan2865 These exercises will definitely help you to improve and maintain whatever muscle activation and alignment you can achieve and they are worth doing :)
- Coach Joshua, Team PM
Since this addresses the piriformis, could it help with ciatic pain or could it make it worse?
Hmmmm...hopefully it makes it better.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
I have congenital knee valgus and tibial torsion. I already have lateral condyle chondromalacia and pateloformoral syndrome. I'm only 36 so I'm really distraught. Do you have video or program recommendations?
Hi!
Thanks so much for writing to us. We can definitely help you out.
Check out the Knee Pain Solution program for ideas on how to address your issues:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you and thanks for the videos!!!
My right leg will greatly profit from these additional tips
But I wonder if women are not more prone to slight valgus knees because of the greater angle their femur make from the hip to the knee ?
After a visual check of my knees' alignment in an exercise i asked me: are those femur in normal position or is it a slight valgus, how to know? Femur are not along the vertical axis...
Women are definitely prone to valgus knees. Read about the Q-angle to better understand why :)
- Coach Joshua, Team PM
It's a normal to have it in just 1 leg. I'm not even sure how this happened started at 20 I'm now 22 it slowly got worse but not enough to stop me from doing my activities but it's quite difficult to train my legs with the 2 different leg positions. Half to finally find what its called and a way to fix it
That is definitely normal and many people are affected by that. The resources in the video description can help you to address the issue.
Especially the Hip Pain Solution and Knee Pain Solution programs:
www.precisionmovement.coach/knee-pain-solution-yt
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Could this be related to my internally rotated hip and will it fix it?
It can and it can help :)
- Coach Joshua, Team PM
👍👍👍
:)
can you also do bowlegs???
Here you go:
th-cam.com/video/oxc6H3NQdj0/w-d-xo.html
- Coach Joshua, Team PM
Are there exercises for structural Velgus?
Hey!
These are the best ones to start with :)
- Coach Joshua, Team PM
I have mild knock knees and would love you to do a video on exercises for this. 😀
This is the best video for that :)
How do I get the active arch? It feels like I'm just curling all my toes instead
You will improve with time and practice.
Check this out as well:
th-cam.com/video/sTifSagCxUM/w-d-xo.html
- Coach Joshua, Team PM
Can this result in tarsal tunnel?
It can definitely be related :)
- Coach Joshua, Team PM
So i have severe flat feet (0 arch at all) do these exercises still work for flat feet? Or does having flat feet make these movements unsafe?
These exercises are safe for you.
However, do these exercises beforehand:
th-cam.com/video/xM4E3pc0lQg/w-d-xo.html
- Coach Joshua, Team PM
@@PrecisionMovementCoach amazing, thank you so much :)
Hi, what does it mean if I have knee valgus (from sitting wrong as a child) and really high arches (barbie feet!) Ive been trying yo find anything to help understand this. Usually when I hear people tall about valgus they always expect flat feet.
Anyways, i will be trying these exercises my next gym visit.
Hi!
That is not uncommon. It just means that your hips are a likely root cause of your valgus knees than your ankles.
Let us know how the exercises go :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thankyou for the response and giving me some insight on my own body mechanics. I will definitely be looking at my hips now.
My knees cave out and I have scoliosis
These exercises are for you!
My flat feet caused this
Did you try out the exercises?
- Coach Joshua, Team PM
I’m working on it Joshua just started yesterday 🤞
Thanks!
You are welcome and thanks for the support!
- Coach Joshua, Team PM