Is knee valgus actually a GOOD thing? New research

Summary

The video script discusses knee valgus during squats, a common technique often considered poor form. However, recent studies suggest it may be biomechanically advantageous, redistributing load to glutes and potentially increasing weight lifted. While it might appear unattractive, knee valgus is not necessarily harmful and could be a natural response for optimal force production. The script challenges the conventional advice to strengthen glutes and stretch adductors, as it might exacerbate the issue. It concludes that for those with good motor control, experiencing knee valgus during heavy lifts could be functional and not a problem needing correction.

Takeaways

• 🧍 Knee valgus, where the knees cave in during squats, is often considered a sign of poor technique but may actually be biomechanically advantageous.
• 💪 Strengthening the glutes to counteract knee valgus might be misguided, as it could shift the load to the glutes more, potentially increasing knee valgus.
• 🏋️‍♂️ The study analyzed individuals who could squat to parallel and at least 1.5 times body weight, focusing on squatting biomechanics with varying knee positions.
• 🔍 Key findings show that knee valgus reduces the demand on hip adductors and increases the demand on glutes, possibly due to changes in muscle length and leverage.
• 🏋️‍♀️ During squats, the primary muscles responsible for hip extension and standing up from the squat are the adductor magnus and gluteus maximus.
• 🦵 The hamstrings, being bi-articular, are mostly inactive during squats as their contraction could interfere with the movement by causing knee flexion.
• 🤔 Knee valgus may be a natural response to redistribute load and forces, especially when a muscle is too weak to perform the movement effectively.
• 🏆 Elite athletes often display significant knee valgus during maximal force movements, suggesting it might be biomechanically optimal for force production.
• 🧐 The common advice to stretch adductors and strengthen glutes may not be effective, as it does not address the root biomechanical advantages of knee valgus.
• 🦴 Research indicates that knee valgus does not necessarily lead to injury, with ACL strain not reaching injury levels and not causing lateral patellar misalignment.
• 🏋️‍♂️‍♀️ Practicing proper squat form without knee valgus is important for motor control, but during heavy lifts, if knee valgus occurs naturally and helps with weightlifting, it may be functional and not a problem.

Q & A

What is knee valgus during squatting?

Knee valgus is a phenomenon where the knees cave in during the upward phase of the squat movement, often considered as poor technique.

Why is knee valgus typically considered a problem in squatting?

It's considered a problem because it was traditionally thought to be due to weak glutes and strong or tight adductors, which could potentially lead to injury.

What did the new study investigate about knee valgus?

The study investigated how knee valgus and the opposite — pushing the knees out — affects the biomechanics of squatting, particularly focusing on muscle demands during the squat.

What was the key finding of the study regarding knee valgus?

The key finding was that knee valgus reduced the demands on the hip adductors and increased the demands on the glutes, which could be biomechanically advantageous.

How does knee valgus affect the muscles involved in squatting?

Knee valgus shifts the load and forces from the adductors to the glutes, especially during the upward phase of the squat, which can help in lifting more weight.

Why are hamstrings considered inactive during squats?

Hamstrings are inactive because they have a bi-articular muscle conflict; contracting would pull into knee flexion, which is counterproductive during squat hip extension.

What role do the adductor magnus and gluteus maximus play in squatting?

The adductor magnus and gluteus maximus are primarily responsible for active hip extension, which is essential for pulling up out of the squat.

Can strengthening glutes have adverse effects according to the study?

Yes, if a person has stronger glutes, their body might be incentivized to go into knee valgus more to load the glutes more, which could potentially make things worse.

Why might knee valgus be common among athletes and weightlifters?

It might be common because most people train their glutes more than their adductors, leading to an overdeveloped ratio of glutes to adductor magnus, which could naturally lead to knee valgus.

What does the research suggest about the safety of knee valgus?

The research suggests that while knee abduction moments may strain the ACL, the strain plateaus at a level insufficient to injure the ligaments, and the amount of hip medial rotation may not cause lateral patellar misalignment.

What is the practical advice given for dealing with knee valgus during squatting?

The advice is to have the motor control to perform perfect squats without knee valgus during sub-maximal movements, but to accept knee valgus during heavy attempts if it helps lift more weight and doesn't cause pain or discomfort.

Why might good exercise technique not always look aesthetically pleasing?

Good exercise technique is about the movement that allows the desired training adaptations, and in the case of knee valgus, it might be a functional and advantageous part of the squat, even if it doesn't look conventionally 'pretty'.