Valgus Knee Collapse and Knee Stability

Valgus Knee Collapse and Knee Stability

Knee Stability

Valgus knee collapse knee instabilityKnee stability is important for injury and pain prevention. A common indicator of knee instability that we see at Front Door Fitness is the Valgus knee collapse. This incorrect form will rear its ugly head while squatting, bending down and especially in landing after jumping. It will put stress on the knee and, over time, can contribute to a myriad of lower leg issues such as knee and ankle injuries and chronic foot pain. Plantar fasciitis anyone?

Muscle Compensation

Often when someone has pain, they immediately assume that the pain started right in the spot where it currently hurts. Typically, there is a deficiency in another part of the body that contributes to this pain mechanism. The body gets really good at compensation patterns, but these compensation patterns overtime will put more stress and pain on a different area of the body.

How do I avoid Vargus knee collapse?

Good question! The key to eliminating knee instability resides in the Gluteus Medius. This muscle helps move our entire leg away from the mid-line of the body. It also creates knee stability. In most people, this muscle is weak and underutilized. The goal in correcting this Valgus knee collapse is to first “turn on” the Gluteus Medius – through neuromuscular training – and then to develop the muscle so that our knees respond to the stability that our brain tells the Gluteus Medius to produce.

Tensor Fasciae Latae and knee instability

If you have chronic knee pain, consider foam rolling to loosen the Tensor Fasciae Latae (TFL). This muscle is located on the side of the body right above the hip joint and extends above the IT  band. In this scenario, the TFL is typically tight from over compensating from weakness of the Gluteus Medius. Our goal is to try to correct this through loosening the TFL and strengthening the Gluteus Medius.

If you have chronic lower leg pain you may want to get this checked out. With some good coaching and hard work, you can correct this form and begin to eliminate some of the pain you have. Contact Front Door Fitness if you’re interested in learning more!

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