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
started if you haven't already make sure and click on the subscribe button down
there cuz otherwise I might not see your comments, and if I don't see your
comments, how can I answer them? 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 click on
link up there to find out how. and don't forget to subscribe by clicking, we're
Remy? down there, yeah. and remember be safe, have fun, and I hope you feel better
soon.