In today's video, I discuss three rehab exercises that will help reduce a knock-knee position or knee valgus. Knee valgus describes a situation where the knee moves inwardly toward the opposite limb when an individual puts weight on their leg.
In most circumstances, knee valgus is completely fine and will not lead to injury. In high-impact sports like soccer, football and volleyball, however, this alteration is lower extremity alignment may increase injury risk including tears of the anterior cruciate ligament (ACL) of the knee.
While ACL tears are multi-factorial in nature, research has shown that neuromuscular training programs can reduce the risk of all ACL injuries by 50% and drop the rate of non-contact ACL tears by 67% in female athletes (Webster 2018).
Neuromuscular training programs can vary depending on the study one reads, but typically include a combination of plyometrics, strengthening and agility exercises.
In this video, I have included three drills that have been found to be useful in terms of helping individuals build strength and gain better lower extremity control. In the last exercise, the goal is to keep the knee lined up with the second toe and prevent it from moving inwardly toward the other knee.
1. Bilateral Hip Abduction/External Rotation
2. Standing Fire Hydrant
3. Lateral Step-Down
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Reference: Webster KE, et al. Meta-analysis of meta-analyses of anterior cruciate ligament injury reduction training programs. J Orthop Res. 2018.