How to improve knee valgus in squatting

The squat is one of the exercises star in any type of training: A multi – joint exercise in which large muscle groups involved and needs of different physical characteristics, which in most cases can be trained to improve, to do well.

We can find many types of types of squat basis where we place the burden, far down, or what is the opening of our legs, to give some examples. Each one of them can have a different utility according to our objective: whenever we maintain a good technique, all can be useful.

One of the biggest problems, especially rookies, when squatting is the valgus knee, medial displacement of the knee or knee internal rotation throughout the movement. Let’s see why it occurs and how we can improve knee valgus in a squat.

Why does knee valgus occur in a squat?

The internal rotation of the knee during the squat movement may be due to various reasons , which can also be isolated or interrelated.

One of the most common is a limited ankle dorsiflexion : the low mobility in the joint causes, to compensate, we tend to turn inward knees to put us in a more comfortable position. Recall that the limited ankle diversification is another limiting aspects when down more or less in the squat.

From the point of view muscular, valgus knee squat can occur for two reasons: first, something relatively common is not having a sufficient tone in the muscles around the knee and guarantee its stability. The isolated work of the quadriceps and femoral would be necessary to solve this.

On the other hand, it may also influence the fact that we have a weak glutes compared to hip adductors, which also favors internal rotation of the knee during the execution of the exercise.

Finally, a motor pattern learned evil (bad technique the end of the day ) is another reason that may exist when suffering medial displacement of the knee. We also work with a weight above our possibilities can lead to the appearance of this pattern.

How can we fix knee valgus in a squat?

The first thing to do is find what is the source of the problem : is a muscular problem? I have weak glutes Do my ankles look like wood? And from there start to work on the solution. A good idea may be to record ourselves on video to be able to see our technique and the development of the whole movement from an external point of view.

If the problem is ankle dorsiflexion, we must see if it is a problem of shortening of the posterior muscles of the leg , in the area of the posterior tibial, and make specific stretches for these muscles. Also mobilizing the joint in all directions, rotating to both sides, can help us to improve it.

If you detect a muscular problem, whether in the buttocks, quadriceps or femoral, we can work them in isolation to improve your tone. The work with mini-bands or small elastic bands, which can put a little above the knees and integrate into other exercises like the glute bridge, for example, is very useful to improve in this area.

In the case of an engine badly learned pattern or technique, it is necessary to re-learn from scratch. For this, as we said, it is useful to record on video, detect what we are doing wrong, understand it and implement the new pattern of movement.

It is important that we correct the valgus knee squat, because it can lead to more serious problems such as joint pain, the dreaded syndrome iliotibial band (which, although it is common in runners is not exclusive to these athletes) or even damage to the anterior cruciate ligament.