Still using Glute Medius activations to correct a knee valgus?
How about trying to strengthen the Vastus Medialis for a knee valgus?
If you are, you might not be thinking far enough to actually make a noticeable improvement of this common problem in dynamic contexts.
In fact, you might be further ingraining imbalances by loading areas that do not respect the fascia connections helping you sling your way through this reality.
If you are looking to correct this knee valgus on your body in a realistic fashion, be sure to watch the video above from beginning to end.
It’s a gem of info on your mechanics in general, not just for the knee valgus.
Transcript: Knee Valgus: Correcting a Knee Valgus for the Long Term
This is Naudi Aguilar of Functional Patterns, and for today’s video tutorial, I’m going to show you how to correct a knee valgus. Or not correct a knee valgus, create a new pattern with your body to correct your knee valgus over the long term.
Believe it or not, guys, most people who have a knee valgus, this is not just a muscular dysfunction. This is a bone dysfunction. The body is going to morph to whatever environment it has, and since most people don’t know how to use their transverse abdominis, they don’t know what intraabdominal pressure is, and they don’t know how to use their slings. Every single time they take steps in their reality, every single time they move, they shift laterally, and that’s either going to promote what somebody may call a knee varus, where the knees come out, or a knee valgus where typically it comes in.
You have to realize the structures typically are going to have to compensate. Some people will compensate in the ribcage, some people compensate in their lumbar, some people compensate in their cervical spine. If you’re a person who has that divot in their knees when they’re standing, or they have that internal rotation of the femur and the extra rotation of the tibia, then, in that regard, you are the person that has the knee valgus.
So, first and foremost, I want you guys to think that correcting knee valgus is not something you’re going to correct immediately. It’s a matter of this, guys. I’m going to give you guys a awesome secret right now that’s going to give you a shortcut. When you walk, and you have your biomechanics, I want you guys to think that it’s a three-dimensional gait cycle. There’s three dimensions. We’re using sagittal plane, frontal plane and transverse plane when we are incorporating our movement.
Now, if we look at the knee joint, what does it do? It does this function. It’s called extension. If we look at the hip joint, what range of motion does it do most? Extension and flexion.
If we look at the calves, they can do this a lot, but they can really do this a lot, right? That is the sagittal plane. So what on plane of motion should your legs be prioritizing their function? They should be prioritized in the sagittal plane, right? This is where you should be getting your sagittal plane movement.
Now, upper body, what should you be getting? Transverse rotation. The ribcage should be the one rotating. You guys look at bipedal robots, how do they move, right? When engineers design robots that are bipedal, they want to incorporate this rotation. It’s an automatic if you have limbs here and you have a ribcage or upper body here, you have to have these things present in your structure. So rule of thumb, your legs move in the sagittal plane, your trunk moves in the transverse plane.
Now, your trunk, and your pelvis, when you’re walking primarily, should have a little bit of give to it when they shift laterally, right? If you have these gait malfunctions, if you sprint, if you walk, if you jog, whatever it may be, and your body is constantly doing this where if it’s not getting real rotation, effective rotation in the trunk, and guess where else you’re going to start getting rotation? Here and here. If this doesn’t rotate, it’s all going to go down to here, and it will go down to here, and that’s when those issues like knee valgus pop up.
The way you correct your knee valgus is by learning to walk more and learning to walk, run, and throw more efficiently. Being unilateral. This is something that is not debatable. The next time you see somebody walk outside, I assure you, you’re going to see them, or the next time you see somebody outside they’re going to be walking, no doubt within my mind, you’re going to see people walking. You won’t see them kangaroo hopping to where they go. So, since their body is inclined to move this way, this is the path in which we’re going to find ourselves correcting people’s imbalances on their body. So we can’t ignore these variables, this characteristic needs to be mastered.
With that said, I’m going to start by performing some strategies to help you address this knee valgus, so we can start building a base to eliminate this imbalance, shift the pressure on your bones so that hopefully within time the bones may adapt into a better position.
So for starters, I’m going to show you guys the tools that we’re going to need. Right here I have a loop, a strap. You can use some kind of a super band, if you want. I’m going to be using this for an exercise, an integrated corrective exercise we’re going to use. You’ll need a lacrosse ball, right. A fairly large kettle bell, a tall kettle bell, and a small kettle bell. If you’ve been doing functional patterns for a while, this should not be new equipment for you. If it is new equipment for you, go back to our other videos. I have a ton of videos in terms of the equipment that you’ll need to perform functional patterns. I have a pneumatic resistance pulley here. You don’t have to have that. You can do this with resistance bands, no problem. You just have to have the right type of resistance, so don’t be intimidated by the tools. They’re all very cheap, very primitive but extremely effective.
So, first and foremost we’re going to be attacking a point that’s very common on both people when they have, let’s say we’ll call it a double knee valgus where both knees come in, and that’s going to be the internal rotator right here at the groin. And why does that exist? And I want you guys to consider this. Sometimes people would say, well, if your abductors are too tight, what does that mean? Your glut medius are too weak. This is there’s not enough strength happening over here, so therefore the tissues in here are the ones overcompensating. That could be partially true. I will say that, but that’s not really my concern here. When I think about propelling myself into my gait cycle and sprinting, which is what we’re trying to do here. We’re trying to correct imbalance on our body, we have to correct it relative to how humans move most of the time.
So if I’m running, and I’m going to be running into a sprint here, I want you guys to pay attention that if I pull off of my leg here, that is the phase of extension. Extension happens from the front of my center line to my center line, right, and we finish off into hyperextension. Key point is here, most people, what I’ve found, and I have tested this. We have testing protocols on functional patterns. I have tested this in Great Britain, I have tested this in Australia, I’ve tested it in Brazil. I’m had people who’ve tested it all over Europe. I’ve tested it all over Europe. I’ve had people tested it in Argentina, Columbia, all over the world, and the same thing goes. Most people do not know how to use their legs in extension, right.
So then their body has to go to a Plan B function, which would be, since they can’t do extension they got to go straight to hyperextension, and once they go into hyperextension, that’s when their body either decides to rotate in, out, or they decide to rotate inward. So I want you guys to think first and foremost we’re going to attack the abductors, and I want you to eliminate that intuition of saying we need to attack the gluteus medius. We don’t need more lateral stability. We got to consider that if I release this, truth be told, we don’t know if that’s going promote balance. The only way we know that we’re going to promote balance with the body is if we build this function first. Extension. This is what propels us. This is what keeps our structural integrity as we walk forward to prevent us from dipping the knee in or out. If you’re attacking the glut meds, you’re missing the point. The glut meds do not tie in with the anterior and posterior oblique slings.
So, first and foremost, what we’re going to attack will be the abductor. We’ll be using the kettle bell. I’m going to bring my leg forward here, and I’m going to bring my leg a little bit into almost a hyperextension, right. Almost like if I’m laying on my side. I’m going to go here, and I’m going to attack my tissues. You guys, if you haven’t watched me do them on the floor before, I probably have hundreds of videos on YouTube discussing it before the other FP practitioners have this stuff. You guys should intuitively know what this sensation should feel like, what’s good and what’s not. The key point is we’re going to be attacking pretty close to the groin right here. These are going to be the tissues that are going to internally rotate the knee and create that valgus that we discussed here.
So we’re going to go here, break these issues up, back and forth. Then you can switch and do it on the other side. I’m not going to cover it too much because otherwise I’ll extend this video longer than what it needs to be. So you’re going to attack that on both sides.
Next, you’re going to attack the IT bands. Although you can’t lengthen the IT bands, you can re tension your body by me taking the IT bands and taking the binding away from the vastus lateralis, that’s going to re tension my body to then not pull my tibia in this fashion. You’ve got consider that if I have a really tight IT band, that is going to yank my tibia up this way. It’s going to facilitate this medial tracking of my knee here, right. That’s what’s going to create our valgus. If I have not a loose IT band, but a more balanced IT band, an IT band that’s not so structurally compensating for the body, then automatically you will not have this drifting in the knee joint, so much.
So what you’re going to do, take a lacrosse ball. You’re going to attack these points right here, on the belly of the IT band, on the middle portions of the IT band. You’re going to go back and forth, right into that region. I’ve shown a ton of different IT band releases. I’m just showing you guys the basic one for right now. Now that we’ve prepped the body with some kind of mobility, right. We’re facilitating more elasticity in the body. Now we can promote some kind of a muscle activation in the body that’s going to help correct the movement pattern that’s creating this knee valgus. We’ve got to think the valgus is the result of poor kinetics. That’s what we have to think about.
So what I’ve going to do is change your kinetics. I’m going to use this strap here. I’m going to tie it to this band here. I’m going to drop the weight way down. It does not need to be heavy. I’ll drop this weight down for myself so I can demo for you guys. And we’re going to start to build the function of hip extension. Still too heavy. And I’ll put on my right leg so you guys can see better.
So first thing’s first. If you’ve already seen a video that I just put up recently, it’s going to be a lunge that I’m showing you. We’re not going to drop down to the deepest aspect of the lunge because it’s going to change once we start using this kettle bell over here. But what you’re going to be doing, neutral spine, neutral abdominal pressure, all that stuff. We’re going to use rotation to work on and we’re going step forward, inching, off of this dip, nice long step, and come back.
So now where we built tension at the flection stage of movement, and now we’re going to finish off that to extension. How we’re doing it, arms standing up, so I go near, rotate, boom, rotate. If you’re able to hold your core together, you will get gluteal activation. I assure you that. If we build extension here, then we don’t have to compensate with gluteus medias activity up here. The key point is we’re trying to build extension. If I build this extension going this way, and it drives me and compels me forward, then at that point when I land I’m not going to do this, and it’s not going to demand me more of my gluteus medias to move me that way.
So that’s what we’re doing right now. We’re going right back into that lunge. The pattern. If you guys have seen my training for humans workout system, I go into very great depth of this type of lunge. There’s a lunge I’ve modified over time, but this type of lunge I’ve explained in great detail what you have to do, so I recommend you check that out if you haven’t yet.
Anyway, I’m going here, with my weight here. Nice and fairly long, not super long, but fairly long step. I drive off this heel, boom, I slightly rotate my trunk to my left, and I return. And that’s going to build that extension phase. This is building new kinetics.
Now, we’re going to appropriate a biorhythm in this because when you sprint or when you do any movement in reality, it’s a biorhythm. It’s a pendulum, parabolic motion that’s going to happen through your body when you’re running, right. This rhythmic sequence cannot be ignored if you want to correct dysfunctions on your body. This kettle bell is going to force you to act rhythmically, like if you were going to run. So the way that we’re going to do that, I’m going to stand in my neutral position, step, boom, extend the arm all the way up. Pinching, kicking back, arm up, and not just to [inaudible 00:11:26](Knee Valgus) this, back and forth. And this is going to break that tension in my interior [inaudible 00:11:36](Knee Valgus) and send it forward, and all of the depths automatically go to promote a trunk rotation to my left, which is then going to facilitate this [inaudible 00:11:41](Knee Valgus) going this way, with my glut meds. So I go in, boom, coming back. And my right glut is lit.
Key point is, my right glut is not just lit, it is lit in a context that I’m going to use. As I step backwards this way, my left hip lunger has to propel me forward. It has to propel forward in order for this leg to go back. We’re activating the glut meds on extension in a context where it’s being reciprocated with the left hip flexer. So if I step like this and I go unilateral, automatically this hip flexer has to engage to reciprocate this glut. It’s much more functional. Also, I’ve added a resistance over here. I’ve also added parabolic motion. By adding all these factors in together, it’s going to relate to a better adaptation in reality.
If there’s a reason you guys see that FP has so many before and afters, it’s because we take many variables and we put them into one technique. We add as many variables, we address as many variables as possible before we make a correction and that’s what makes what we do so effective. There’s a little routine that you guys can use. It’s very effective if you’ve not done work on your posture before, or work on your [inaudible 00:12:47](Knee Valgus).
And the ways that we do it, if you do not understand our system or the way that we speak in terms of how we look at language, then much of what we’re going to say is going to feel very foreign to you, but that’s why I advise that you do your research, go through the functional patterns YouTube library. I have literally … On this channel alone, I have over seven hundred videos of me talking about functional patterns and then beyond that showing techniques and even applying it in real time, and showing you how I actually apply these things on people.
So, if you haven’t done your research, be sure to do your research and you will find lots of free, useful information on this channel and if you want other research you can go to www.functionalpatterns.com. I hope you guys found this video to be useful and I will see you guys very soon. This is Naudi Aguilar of Functional Patterns reminding you to correct intentionally, and not habitually. I’ll see you guys soon.