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Knock Knees Correction (Knee Valgus Exercises)
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- čas přidán 6. 08. 2024
- In today's video, I discuss three rehab exercises that will help reduce a knock-knee position or knee valgus. Knee valgus describes a situation where the knee moves inwardly toward the opposite limb when an individual puts weight on their leg.
In most circumstances, knee valgus is completely fine and will not lead to injury. In high-impact sports like soccer, football and volleyball, however, this alteration is lower extremity alignment may increase injury risk including tears of the anterior cruciate ligament (ACL) of the knee.
While ACL tears are multi-factorial in nature, research has shown that neuromuscular training programs can reduce the risk of all ACL injuries by 50% and drop the rate of non-contact ACL tears by 67% in female athletes (Webster 2018).
Neuromuscular training programs can vary depending on the study one reads, but typically include a combination of plyometrics, strengthening and agility exercises.
In this video, I have included three drills that have been found to be useful in terms of helping individuals build strength and gain better lower extremity control. In the last exercise, the goal is to keep the knee lined up with the second toe and prevent it from moving inwardly toward the other knee.
1. Bilateral Hip Abduction/External Rotation
2. Standing Fire Hydrant
3. Lateral Step-Down
Loop Band Link: amzn.to/3mTBOjL
Reference: Webster KE, et al. Meta-analysis of meta-analyses of anterior cruciate ligament injury reduction training programs. J Orthop Res. 2018.
Excellent video, folks. My clinic was able to straighten a ladies' QAngle by 7 degrees with these types of exercises. She couldn't even do a freestanding squat due to knee pain when she started. She was an avid golfer and couldn't play and didn't want surgery. In 6 weeks, she worked her gutes and stretched the adductors for perfectly straight legs... doing pain-free squats again. I ❤ our profession...
What excersizes did she do. I really want to fix my legs alignment
@@toniannrobertson8690 stretch the hamstrings and adductors. Strengthen gluteus maximus and especially gluteus medius.
Side lying leg raises with wt. And lateral stepping. Squats with elastic at knees. And then stretching.
This video is excellent
@@wellspring2life- Hi, you client had bent knees and now has a straight leg? How old is she, I hope there is still hope for me.
Super, those exercises are really useful, not because I have valgus issues but meniscus one, it helped me to reduce pain, thank you doc 🙏🏻🌟
So glad to hear the video was helpful!
Excellent presentation
Thank you!
Thank you I use this almost every day
So glad to hear the video was useful!
Thank you, I am 16 years old and I had always been wondering why my knees were caving like this ! I will try these exercices as soon as possible !
You’re welcome! I hope the exercises are helpful to you!
@@RehabScience Thanks for your answer, I have one question : if it doesn't work, is there another way to fix knock knees?
I didnt realise i had knee valgus im goin to keep doing these thanks so much
No problem! I hope you find the exercises to be helpful.
It worked ?
I do suffer from a condition that got caught late, with raised arch (pes cavus). Working on hardsurfaces in work boots without proper insoles, I got some serious Knock Knees, Tibial problems and walking problems. Immediately doing the first excersice, I felt that thtis excersice is one I have been missing. Great video and thanks!
So glad the video was helpful to you!
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hi, when i try to do exercise 1, the right part of my left foot and the left part of my right foot is forced to come off the ground. How do i fix this?
Ive had knee valgus my whole life, even when im standing still. Will these exercises help me to have a normal walk? Im in my late teens btw
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hi i have knock knees problem and im 29 years old it is work??
I think I've had it my whole life. How do we know if it's bone structure or a muscle ligament problem?
If it occurs even when you are standing still, then it is most likely related to your bone structure.
@@RehabScience are there any way to fix them if its related with bones?
@@n.a3712 I guess you would want to strengthen the muscles surrounding that particular area to support the load and stress. This would most likely reduce the symptoms and improve your daily life.
Can i fix this as a 15 and a half year old?
Yes, these exercises can be used at your age to help improve your strength and control and reduce knee valgus.
How do I know my knock knees are due to bone structure or muscular control issues ?
If you stand with your legs together and your ankle bones (medial malleoli) touching, there should be a small gap between your knee. If you can’t put your legs together like this, then a bone alignment issue may be present. Does that make sense?
@@RehabScience yes. Thanks . I think it's a bone structure issue because there's no gap . So is surgery the only way to make it normal ?
Ps : I don't have any other issue because of my knock knees like difficulty in walking or running . When I stand for a bit too long sometimes my hips hurt ,but I think it's because I'm over weight .
@@RehabScience k
@@jayasankara.v9309 I’m also curious about the answer to this. I don’t want surgery, but my knees touch in this ankle position (a lot; they’re like jammed up against each other).
@@schrodingerscat3321mine too
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For me I notice this when I walking or just standing…and my foot is kind of flat also
Foot pronation can contribute to any Valdes position. However, when this happens during walking or standing, the tissue forces are low, which means injury risk is also low.
@@RehabScience what does it mean if my knee valgus shows when walking / standing? I’ve always been knocked knee’d but it’s been getting worse over the years since I quit football. I narrowed it down to my flat feet and tibia torsion-which I’m correcting currently but I feel as if my femurs need some sort of external rotation to full correct my knee valgus. Thoughts?
Intro was too long and slow