How To Fix Knock Knees (Exercises To Correct Knee Valgus)

Summary

In this informative video, Dr. Jared from Tone and Titan shares effective home exercises to correct knock knees, also known as genu valgum. He explains that the issue often stems from the feet and hips rather than the knees themselves, emphasizing the importance of proper alignment. The video features a series of stretches and strengthening exercises, including the Figure Four stretch, Clam Shells, and squats with resistance bands, all designed to enhance hip stability and promote better knee positioning. Dr. Jared encourages viewers to address foot and ankle issues for optimal results.

Takeaways

• 😀 Exercise can help correct knock knees (knee valgus) caused by improper alignment.
• 🦵 Knee pain often originates from issues in the foot, ankle, or hip rather than the knee itself.
• 🔄 Internal rotation of the femur contributes to the appearance of knock knees.
• 🧘‍♂️ Stretching tight hip internal rotators and strengthening external rotators is essential for knee health.
• 🤸‍♂️ The figure four stretch is effective for improving external rotation in the hip.
• 💪 Clam shells are a great strengthening exercise for hip external rotators.
• 🦵 Incorporating resistance bands can enhance the effectiveness of hip exercises.
• 🛑 Proper squat form is crucial to prevent knee collapse; using resistance bands helps maintain alignment.
• ⚖️ Heel touches on a stair edge can strengthen hip muscles and promote proper knee tracking.
• 📹 Addressing foot and ankle alignment is as important as hip exercises for comprehensive knee care.

Q & A

What are knock knees, and how are they also referred to?

Knock knees, also known as knee valgus or genu valgus, refer to a condition where the knees collapse inward toward the midline of the body.

What common pain symptoms are associated with knock knees?

Individuals with knock knees may experience pain around the kneecap, on the inside or outside of the knee.

Why does the speaker refer to the knee as a 'dumb joint'?

The speaker refers to the knee as a 'dumb joint' because it primarily bends and extends, and its position is influenced by movements in the foot, ankle, and hip rather than by the knee itself.

What role do the foot and ankle play in knee alignment?

The position and function of the knee are largely controlled by the foot and ankle, which can affect the alignment and movement of the knee.

What types of muscles are involved in the condition of knock knees?

Tight adductors and internal rotators of the hip contribute to knock knees, while strengthening the external rotators and abductors can help correct the alignment.

What is the purpose of the figure four stretch?

The figure four stretch is designed to stretch the tight internal rotators of the hip by externally rotating the hip joint.

How often should the stretches for hip internal rotators and abductors be performed?

The recommended practice is to hold each stretch for 20 seconds and repeat it three times on both sides.

What exercise is suggested to strengthen the external rotators of the hip?

Clam shells are suggested as an exercise to strengthen the external rotators of the hip, performed by lying on one side and lifting the knees apart.

What modification can be made to clam shells to increase resistance?

Using a resistance band around the knees while performing clam shells can increase resistance and effectiveness.

What functional exercises are recommended to further address knock knees?

Squats and heel touches are recommended to reinforce proper knee alignment during weight-bearing activities, especially when using a resistance band for squats.