Home stretches and exercises from Doctor Jared to correct your “knock knee” problem (knees that cave in or genu valgus) and knee pain! Effective stretching and strengthening exercises to fix hip weaknesses and imbalances that are causing your knees to cave in towards the middle. Follow along instruction to help you to feel better fast!
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⭐️ FOOT/ANKLE CORRECTION VIDEO: https://youtu.be/MHqMLLjmDPI
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JARED’S RECOMMENDED RESISTANCE LOOP SET: hhttps://urlgeni.us/amzn/smallresistanceloops
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Knee pain is one of the most-common complaints that I treat in my physical therapy clinic.
One of the most common types of knee pain happens around and under your kneecap and on the inside or outside of your knee. This pain is often caused by faulty mechanics in your feet/ankles and hips that cause your knees to “cave in” to the middle.
So if you’ve noticed your knees “collapse to the inside” either in standing/walking or while squatting/working out, or if they’ve started to cause you pain, it’s important that we get them straightened out as much as possible to treat and prevent any problems from arising.
And that’s exactly what I wanted to share with you today! These are some of the best stretches and exercises you can do at home to eliminate knee pain and fix your genu valgus (knock knee) positioning.
WHAT CAUSES KNOCK KNEES?
Believe it or not, your “knock knee” problem doesn’t actually come from your knees.
Your knee can only bend (flex) and straighten (extend) in one plane of motion. It’s actually your hips and your ankles that tell your knee WHERE to bend in space and they’re typically the cause of your knock knee problem.
If your knees are collapsing together, MOST of the time it’s because of a problem in your feet/ankles, hips, or both!
FIX FOOT AND ANKLE PROBLEMS THAT CAUSE KNOCK KNEES
I actually shot a video recently that will give you the best exercises to improve flat feet and pronation to help improve your lower leg alignment. I highly recommend you look into it as well to give yourself all the best options to experience success.
If you’re interested in that video, you can see it here: https://youtu.be/MHqMLLjmDPI
FIX HIP PROBLEMS THAT CAUSE KNOCK KNEES
The purpose of this video is to show you some simple stretches and exercises that you can do at home to address hip weakness and hip tightness that cause this gene valgus “knock-knee” position.
Essentially what happens is your hip internal rotators and adductors get tight and pull your knees closer together. Your hip abductors and external rotators get weak and can’t support your legs/knees in a proper position and that’s what causes your knees to buckle together.
So in order to treat knock knees with exercises at home, we need to stretch the tight internal rotators and adductors and strengthen then external rotators and abductors to hold the knee in better alignment.
Here are the best exercises to help you to do that:
️ BEST EXERCISES TO CORRECT KNEE VALGUS (KNOCK KNEES)
0:00 INTRODUCTION
1:54 FIGURE 4 STRETCH
2:42 SEATED EXTERNAL ROTATION STRETCH
3:14 ADDUCTOR GROIN STRETCH
3:48 ADDUCTOR GROIN STRETCH SINGLE LEG
4:14 CLAMSHELLS
5:26 SIDELYING HIP ABDUCTION
6:06 SIDE PLANK
7:28 SQUATS
8:45 HEEL TOUCHES
9:54 FOOT/ANKLE HELP
Did you try it out and follow along with me? I would LOVE to hear how you did and what you thought! COMMENT your experience down below and let me know how you feel.
Also be sure to LIKE the video and SUBSCRIBE to Tone and Tighten here on YouTube so you never miss a new video when I put one out.
Thanks for watching and I’ll see you again soon!
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️ MORE GREAT VIDEOS TO HELP YOUR KNEES ⬅️
HOW TO FIX POPPING CRACKING KNEES: https://youtu.be/emrvRDb1-64
TOP 10 KNEE STRENGTH EXERCISES: https://youtu.be/h_bgIN5r5JY
KNEE PAIN RELIEF EXERCISES - NO SQUATS OR LUNGES: https://youtu.be/G3UNtbY1go4
KNEECAP PAIN? CHECK THIS OUT: https://youtu.be/kLKHZgu_czI
THE BEST EXERCISES FOR CHRONIC KNEE PAIN RELIEF: https://youtu.be/N3cTbq-voRk
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