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

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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

Eccentric Hamstring Exercises for Rehabilitation and Injury Prevention

What is Eccentric Exercise? Repetitive motions consist of a concentric and eccentric portion of the exercise. The concentric portion refers to muscle activation while the active muscles are shortening—an example is the portion of the curl when the elbow is bending (the bicep is active and shortening). The eccentric portion of an exercise refers to … Continue reading “Eccentric Hamstring Exercises for Rehabilitation and Injury Prevention”

What is Eccentric Exercise?

Repetitive motions consist of a concentric and eccentric portion of the exercise. The concentric portion refers to muscle activation while the active muscles are shortening—an example is the portion of the curl when the elbow is bending (the bicep is active and shortening). The eccentric portion of an exercise refers to muscle activation while the active muscles are lengthening—with the bicep curl example, the portion of the exercise in which the elbow is straightening (bicep is active and lengthening).

Eccentric Exercise in Hamstring Injuries

During the pandemic, many athletes have turned to running as their primary form of exercise. While running is excellent exercise, it’s important that our body be strong enough to accept our new activities to avoid injury. Hamstring strength is important for running and, in particular, for sports with sprinting, acceleration, and change of direction. Decreased hamstring strength can lead to injury, and a hamstring strain can be a nagging injury and predispose athletes to future hamstring strains— having a previous hamstring strain increases the risk of a future hamstring strain between two and six times.1,2 Reinjury typically takes significantly longer to recover from than a first-time injury.1 Research has shown that including eccentric training of the hamstring is beneficial for both rehabilitation of hamstring strains and prevention of future hamstring injury. Below is a progression of some eccentric hamstring exercises, from easy to advanced.

  1. Bridge fall-out with slider (2-3 sets of 8-12 reps)

2. Swiss Ball Eccentric hamstring (2-3 sets of 8-12 reps)

3. Eccentric SL RDL (2-3 sets of 8-12 reps)

4. Nordic Hamstring (2-3 sets of 6-8 reps)

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

References:

  1. Schmitt B, Tim T, McHugh M. Hamstring injury rehabilitation and prevention for reinjury using lengthened state eccentric training: a  new concept. Int J Sports Phys Ther. 2012; 7 (3): 333-341.

  2. Lorenz D, Reiman M. The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and ACL reconstruction. Int J Sports Phys Ther. 2011; 6 (1): 27-44.

Innovative Physical Therapy, “Solutions in Motion”

info@innovativept.net