hey everybody it's dr. Jo and princess
Remy, and today I'm going to show you
stretches and exercises for knock knees.
so let's get started.
so before we get
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so with knock knees, they come in like
this or knee valgus. and a lot of times
with knock knees it can be a couple
different reasons that you have it. you
can have flat feet or weak feet so if
they collapse in, your knees can collapse
in. so it's important to work on the feet.
also you can have weak quads which will
make you end up having weak adductors or
internal hip rotators, and so when those
are tight, they'll pull you in words like
that. so those are some main things that
cause those knock knees that you really
want to work on. and so a lot of times
the way to kind of test and see you
might not know if you have knock knees, if
you're not really you know always kind
of looking at yourself when you're
walking, but if you squat down and your
knees come in like that, that's when that
happens. so if you're coming in and those
knees are dropping in there's a weakness
or a tightness or something going on
with that. and this is something if it's
not a structural issue like something
you've had all your life, this is
something that you see happening over
time. so if you're squatting down and
you're seeing this one correction with a
squatting because squats are good to
help strengthen those quads, is to bring
your feet in a little bit more and
that'll take those adductors out a
little bit. but really focus on keeping
your knees behind your toes just like
any squat kind of hinge at your hips.
those are the kind of squats I want you
to do. but really either if you can do
this in a mirror so you don't have to
look down but make sure your knees are
not going in, and when I put my feet
together it's actually harder for me to
go in. if I'm further out which sometimes
I do teach people to do for more
stability in their squats, they'll go in
like this. so the first exercise is a
squat but with your feet a little bit
closer together closer to hip hip width
apart, and
coming down into that squat, and coming
back up. so you can see I'm really kind
of hinging my bottom back, but I'm still
keeping my back straight. even though I'm
coming forward, I'm not bending my back.
my back is staying straight. I'm hinging
at my hips, but really making sure those
knees aren't collapsing in when I'm
going down. so with squats, you probably
just want to start off with five or ten,
see how they feel and then you can
progress from there doing a couple sets
a couple times a day. and then you can
get a little bit harder with doing
something like single leg squats, but
make sure you can get to 25-30 regular
squats without collapsing in before you
do something like that. so the rest of
the exercises are going to be on the
floor. so the next stretch or exercise is
going to be for the peroneal muscles on
the outside or some people call them the
fibular muscles. so if your feet are
tight, a lot of times it's those outer
muscles. so just cross your leg over into
a figure 4 position. you can do this
sitting, you don't have to do it on the
floor, and all the exercises you can do
on your bed or your couch. so the muscles
on the outside a lot of times if you
feel up and down you might find like a
trigger point or a really tight muscle,
and so even if you don't have those
issues like I thought I'm pushing on
mine about right there that's that's
pretty uncomfortable. I can tell that you
know there's some tightness in there, so
what you want to do is you want to find
those spots and you're gonna push on it
give it some good pressure where it's
that kind of hurts so good, not painful,
but a good kind of hurt, and then keep
that pressure on it and take your ankle
and just make ankle circles. so while I'm
doing those ankle circles, I can feel
that muscle moving and so it's kind of
pushing in and out and in my fingers. I
can really feel that pressure so this is
almost like a trigger point release but
you're doing some active muscle movement
with it. and so you then you can reverse
that as well. and so I'm really feeling a
good stretch of good pressure on that
spot. so you can just do this starting
off maybe 10 to 15 seconds, but work your
way up to 30 seconds to a minute and and
then you can move up and down if you've
got different spots in there that are
tight or uncomfortable. also with those
knock knees, a lot of times if your
ankles are weak, they'll they'll drop in
like we talked about so doing some ankle
strengthening
always really good for that as well. so
the inversion going in and eversion
going out are really the ones that you
want to work on. so take a resistive band
you always want to kind of start off
with the lightest one if you haven't
been doing any of these before because
you don't want to do too much and then
have stuff hurting. so just make a little
loop if you don't have a loop band you
can use loop bands for this as well, just
make sure that the loop is nice and
tight so it doesn't come out on you. and
so then you're just going to take the
loop, I always also like to put something
underneath if I'm on the floor again you
can do these on your bed or your couch
and just hang your foot off, but you want
that heel to be able to move freely so
you can get that full movement. so we're
gonna start off with the eversion first,
going out. so the the loop is going to be
where the knots on the inside and then
you can just anchor it with the other
foot. so the knot's facing the other foot.
so you can go outwards into that
eversion.
the biggest thing with this is you just
want to work the ankle, not the whole leg.
so it's not this I'm not rolling my
whole leg out, I'm doing that movement at
my ankle. so really bring it in so you
get that full eversion movement going
out. really make sure you're controlling
it going nice and smooth. if you need to
tighten it up you can put a little more
resistance on there, but if your foots
doing this kind of jumping that means
there's probably too much resistance and
it's not quite ready. so if you can't get
that smooth motion going in and coming
back, you probably either need to go a
little bit lighter or even just not do
with a resistive band at all. so again
with the resistive bands, they're kind of
deceiving sometimes they don't feel hard
while you're doing i,t but you're doing
more than you think you are. so I just
start off with maybe 10 repetitions. you
can do a couple sets at a time a couple
times throughout the day. so then the
other way would be doing the inversion
going inwards. so now this time the knot's
going to be on the outside, and then you
can just do a little cross over and then
wrap it around the foot this way. so now
I'm going a little bit higher on the
ball of the foot. now I'm going to be
pulling
in like this. and so you can always have
somebody hold on if you have somebody
there with you to do it ,but this is an
easy way to do it on your own without
any help. so pulling in and nice and slow
coming back out for that inversion of
the ankle. so again just nice and smooth
and making sure that it's not jumping or
that it's too hard where you can't get
that full movement in there. you know
maybe start off with just ten a couple
sets a couple times a day. so then moving
on to the hips. so again we had talked
about maybe if your hips are weak that
actually causes everything to collapse
and causing those knock knees, and so you
really want to focus on getting those
hips stronger as well. and so there's a
lot of pretty easy ways to strengthen
your hips again just lying down you can
do these on your couch on the floor if
you can't get down comfortably on the
floor, or on your bed. so the first one is
going to be kind of a modified side
plank. so with modified side planks, this
is where you're just coming up on your
knees and if the knees are easy you can
go straight out until a full side plank.
but I'm gonna start off on my knees you
want everything to kind of be in
alignment. so your knees when you come up
your hips and then your elbow needs to
be right under your shoulder to protect
you. you don't want it to be far out, you
don't want to be too in, and you want to
have some nice support right there. and
then your hips can start back, but when
you come up, you want to come up into a
straight line. so when I come up, I want
everything to be in pretty much good
alignment right there. so I'm working
those hip abductors or those glute Meads,
those outside hip muscles, and then if
you can get in this position comfortably,
then do almost like a little dip down
with it. so just slowly coming down and
coming back up. this might be too much
just doing this might be a lot, and you
can only start off with five to ten
seconds that's fine, but if you're down
like this and you're not able to get up
into that full straight line you're
probably not quite ready for it yet. if
you want to do more, if that was pretty
easy you can come up into that full
plank and still drop down
and come up. but again I wouldn't try the
full ones until you can do the modified
ones do 20-25 and it's easy.
so again just starting off with maybe
five or ten with these. if you feel good,
a couple sets, a couple times a day. so
then you can go into clam shells. and if
you've seen some of my videos, you
know the clam shells are one of my
favorites. I think they do a great job of
really isolating out those hip muscles,
glute med, rotators, all of those, and so it's
a really nice way to get the exercises
there, get that strengthening in the hip.
so it will help correct those knees and
get everything stronger with that. so you
can do clam shells without a band. you
can use a resistive band. if you have an
ankle weight you can actually put it
around the top of your thigh and get
that resistance as well. but again I
would start off with not using any
resistance because clam shells are
harder than they look. make sure your
head is down and you're in a comfortable
position. I'm just going to probably
bring my head up every once and a while so I can
see you and talk to you. but what you
want to do is bring your knees and your
feet together, kind of bring them up. some
people will say bring them into hip 90
degrees, I like mine just a little bit
less because that doesn't impinge the
hip as much, and since I have hip issues
I like to bring it down just a little
bit. your feet are together kind of in
alignment with your hips, and all you're
gonna do is keep your feet together and
then bring your top knee up without
rolling your hip. so you want those hips
to be in that perpendicular position,
coming up and coming back down. so it
doesn't have to be a big movement. you
know you don't have to go up higher and
roll back just to make the movement
bigger. you can just come up and then
nice and slowly coming down. now a lot of
times, the hip adductors or the hip
internal rotators are the weak ones, and
so that's why those knees collapse in. so
if you want to get a little bit more of
a range of motion to get that
strengthening, you can put a ball or
something in between your feet. so I'm
going to grab a ball, those are my keeper
skills, and then you just put the ball
between your feet or your ankles right
there. so you can see that now I have to
get a bigger movement of that internal
rotation. I'm starting lower and now I'm
coming up a little bit higher, but I'm
still keeping the hips perpendicular to
the floor. and so also the ball gives me
a little bit of an unstable surface so
I'm having to use those stabilizer
muscles a little bit as well. so if you
decide to try the ball in between, you
might want to do a little bit less
because again this is a lot more than it
looks. even though it might look easy,
once you usually get to five or six it's
a lot harder than it feels. so then the
last one is going to be using the
resistive band again, but this time
you're going to be in what we call a
hooklying position. and so the hooklying
position is just with your knees up,
lying down. and so just again get the
lightest resistive band that you could
that you have, and then if it's easy you
can work your way from there. so then
this one is just called, I like to call
it a leg rollout or a hip roll out. so
your knees are bent, your feet are on on
the floor. you're about hip-width apart
from your knees to your hips, and then
you're just going to take the leg you
want to work, keep the other one in the
same spot, and then just roll it out and
then nice and controlled coming back in.
this might look easy, but if you go slow,
it's a lot harder than it looks. and so
you do want to do both sides because now
this one is stabilizing the movement
while the other one is working. so you
definitely want to go each way to get
the the different movements on each side.
so you can do five at a time. if you
actually want to just alternate each
time, but make sure you're getting that
stabilization over on the side that's
not moving. so not just going back and
forth, but really going slow and
controlled and making sure that you're
getting that movement. so there you have
it, those are my stretches and exercises
for knock knees or knee valgus. if you'd
like to help support my channel and
crazy princess Remy, make sure and
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safe, have fun, and I hope you feel better
soon.
