Knee valgus, also known as “knock knees,” occurs when the knees collapse inward during functional movements like walking, running, stepping, squatting or jumping.
This condition creates an angle where the knees are closer together than the feet, which changes the stress that occurs across the knee joint. This can place strain on the knee joint and surrounding structures, causing pain and putting one at an increased risk for potential injury.
The most common cause of knee valgus is weakness in the lateral hip muscles. These muscles help stabilize the hip and dynamically control the knee in both single leg stance and double leg activities. Other causes may be from prior injury, structural issues, or issues with ankle mobility and stability. Strengthening your glutes and stretching your hips and ankles are important things to focus on to prevent knee valgus.
Here are a few exercises and mobility drills you can try if you notice your knees caving inward with functional movements:
Adductor rock back
½ kneeling dorsiflexion stretch
Straight leg raise hip abduction
Clamshells
Lateral band walk
Squat with band
If you’re having knee pain with movements like squatting, jumping, running, etc. you should consult with one of our physical therapists to develop a personalized treatment plan to get you back to moving pain free and decrease risk of re-injury.
