The Ultimate Guide To Fixing Knee Valgus

We have all heard someone describing a person as "knock kneed"...Or seen the individual with a limited ability to control the knee while jumping, landing, cutting, squatting etc. 

Often this presentation is seen in young individuals (female more than male). Lack of strength and motor coordination also play a big role into why someone may demonstrate a valgus twitch (or inward collapse) of the knee with various athletic tasks.

It is well known among the medical community that this position of the knee may predispose someone for an injury, with ACL tear being the most devastating of the bunch. Other injuries that may revolve around this presentation are patellar tendinitis and patellofemoral tracking issues resulting in knee pain. Various other injuries involving the ankle, hip, and low back may also relate.

Before trying to address the problem, it's important to understand why someone's body type may be a predisposing factor for this. Keep in mind, body structure is not a modifiable factor for us. Which is perfectly fine, as often structure does not need to be altered via surgery. Simply working around these limitations in a logical way is often more than enough to achieve the outcome an athlete or individual wants.

1) Females tend to have wider hips, which for the birthing process is useful however biomechanically it forces the knee into more adduction (inward position) of the knee. 

2) Flat feet I feel like gets too much blame actually. There is a wide spectrum of feet that you will encounter among athletes. Realistically your foot should flaten to a certain extent as well which is useful to attenuate or absorb force.

3) Growth spurts - I genuinely feel that large spikes in growth of long bones in children have somewhat of an influence on this as well. While some kids experience more gradual growth, some kids will grow an exceptional amount in a short period of time. This creates a period of awkwardness with decreased coordination which some may have more trouble overcoming than others. The other big factor here is how much "free play" a kid is exposed to. Free play or unorganized play outside with activity is becoming less and less common. As a result movement coordination and experiences are limited which appears to be influencing this trend as well. Lack of movement experience and free play timed with a large growth spurt, you suddenly have a very awkward mover with limited body or spatial awareness.

Having said all this, how do we make a change? What can we control that would help?

1) Obviously getting kids to free play a lot more when younger would be helpful. So as a parent you can help this and lead by example as opposed to taking away a playstation or xbox game counsel and forcing a kid to go play on their own. Actually teach them how to play!....If you have some voice in the school system, help with the understanding that kids need to move more and be taught how to play, because they aren't getting the exposure now. It's on the community here more then the kid. Don't blame the kid, they don't know any better.

So do your part in point #1 above, but realize its a battle and may not always be the perfect scenario. So here are some other exercises to consider:

1) Banded glute clamshells to control the knee

2) Side planks to work the glute as well as oblique to control a pelvis position

3) Lower ab work to help reduce an anterior pelvic tilt. An anterior pelvic till will biomechanically predisposes someone to hip IR and adduction

4) Strength train squats and lunges with emphasis controlling and displaying proper knee position. Bilateral squats to improve overall strength. Lunges and single leg strength work to combine strength with hip and ankle control which translates to better knee control.

5) Knee Valgus RNT training - Reactive training of the knee to help coordinate an individual to help teach hip, knee, ankle control.

If you'd like to dive deeper into this concept. We have a next level article dedicated to just that on our SRE members area! It will teach you next level concepts such as:

1) Dynamic and sports related movements to help knee valgus. Teaching you how to apply and teach sport movements as well as challenge all your clients in a useful way with carryover to sport.

2) Learn how knee valgus can actually be USEFUL in athletics and life!

3) Training to use knee valgus to your ADVANTAGE SAFELY

4) When not to make a big deal out of nothing

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