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2 Missing Keys & Exercises to Fix Dynamic Knee Valgus (Knock Knees)

Do you suffer from dynamic knee valgus? If your knees cave in when you go up and down stairs, lunge, run, jump, or squat, then these three exercises will build a stable foundation using the keys often missed in the standard approach. Valgus knees, particularly during movement, can lead to knee pain, quad and patellar tendonitis, meniscus tears, and ACL tears. Plus, most exercises miss the two keys that form the foundation of how you're going to fix knee valgus for good. Exercise 1 focuses on leg stability. That builds all of the tiny muscles that contribute to healthy movement patterns. Exercise 2 integrates alignment training into a functional movement pattern. It also builds kinesthetic awareness. Exercise 3 will restore and activate muscles for both balance and the squat movement pattern. You will also want a nearby wall for balance. For all three exercises, do them slowly and under control. We generally recommend avoiding momentum or bouncing in movement training because it doesn't teach your brain that your tissues are strong and stable during the entire range of motion. Keep it slow. When you feel unsteady, pause and fix the alignment. That will help your neuromuscular patterning to keep you steady during your everyday activities. If you found these exercises helpful, click those like, subscribe, and notify buttons. We're putting out new, peer-reviewed study-based material each week to help you keep moving pain-free for life. IN THIS VIDEO 00:00 - Intro 01:03 - What is dynamic knee valgus? 02:27 - Key #1: Foot & Ankle 03:50 - Proprioception 04:17 - Active Arch 05:43 - Ankle dorsiflexion 06:55 - Key #2: Kinesthetic awareness   Anti-Valgus Training 09:02 - Hip Hitch 09:55 - 1-leg Hinge 11:14 - 1-leg Squat   13:38 - Next steps RESOURCES AND LINKS MENTIONED 6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet):    • 6 Intrinsic Foot Muscle Strengthening...    INCREASE Ankle Dorsiflexion: 4 Unique Exercises (Not Calf Stretches!):    • INCREASE Ankle Dorsiflexion: 4 Unique...    Weak GLUTEUS Medius? 4 Exercises to Strengthen It & Decrease TFL Pain:    • Weak GLUTEUS Medius? 4 Exercises to S...    Your Piriformis Isn’t Tight, It’s WEAK (4 Exercises to Get it Strong):    • Your Piriformis Isn't Tight, it's WEA...   Knee Valgus during Jump Landing Is Related to the Inaccuracy of Knee Position Recognition in Healthy Young Women: https://pubmed.ncbi.nlm.nih.gov/34722... Knee Pain Solution: https://www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP.  Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.  ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!) Medical Disclaimer The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.