How to Fix Knee Cave While Squatting

Does your knee move inward while climbing stairs? Do you become knock-kneed while squatting? This inward collapse at the knees is called dynamic knee valgus. This position of the knee can contribute to knee pain and injury, including MCL strains, patellofemoral pain syndrome, ACL injuries, and more. Dynamic knee valgus is characterized by hip adduction … Continue reading “How to Fix Knee Cave While Squatting”

Does your knee move inward while climbing stairs? Do you become knock-kneed while squatting? This inward collapse at the knees is called dynamic knee valgus. This position of the knee can contribute to knee pain and injury, including MCL strains, patellofemoral pain syndrome, ACL injuries, and more.

Dynamic knee valgus is characterized by hip adduction (thigh bone coming closer to the midline) and internal rotation (twisting inwards). In the picture above, the athlete’s knees are collapsing into dynamic knee valgus.

Strengthening the glute muscles can improve your ability to avoid knee cave and prevent potential injury to your knees. The athlete below demonstrates proper knee position with hip, knee, and feet correctly aligned.

Below are some exercises from easy to more difficult that can help strengthen the glutes in order to avoid dynamic knee valgus.

Clamshells 2-3 sets of 8-12 reps

Banded glute bridge 2-3 sets of 8-12 reps

Lateral band walks 2-3 sets of 6-10 steps, each direction

Glute kickbacks 2-3 sets of 8-12 reps, each leg

Have some questions? Give us a call at 619.260.0750

Innovative Physical Therapy, “Solutions in Motion”

info@innovativept.net

WATCH: Try These Eccentric Hamstring Exercises for Injury Prevention

What is Eccentric Exercise? Eccentric exercise refers to muscle activation that focuses on lengthening. If you have taken up running in quarantine, you should focus on strengthening your body so it embraces this new form of exercise and Eccentric motions are a great place to start. Decreased hamstring strength can lead to injury, and a … Continue reading “WATCH: Try These Eccentric Hamstring Exercises for Injury Prevention”

What is Eccentric Exercise?

Eccentric exercise refers to muscle activation that focuses on lengthening. If you have taken up running in quarantine, you should focus on strengthening your body so it embraces this new form of exercise and Eccentric motions are a great place to start.

Decreased hamstring strength can lead to injury, and a hamstring strain can be a nagging injury and predispose athletes to future hamstring strains.

Watch this video from Dr. Joe Wong to learn his favorite Eccentric Hamstring exercises.

Have a nagging hamstring injury? We can help! Give us a call at 619.260.0750.

Innovative Physical Therapy, “Solutions in Motion”

info@innovativept.net