Investigating our knees

Today's post is for NYSSSA student, Jesse!  She was inquiring about some typical knee deviations so I've decided to share some info about being "bow-legged" or having "knock knees" and what to do about it.

What does it mean to be "bow-legged"?

Genu varum: when your knees align to the lateral (outside) of your ankles and looks like a bowing of the lower leg (tibia and fibula bones).  This can either be caused by an abnormality when the legs curve outwards, or by patterning and use over time.  Strengthening the glutes and the hamstrings (incorporating the pelvic bridge, clam shell, and single leg/roman dead lift exercises we've been doing in class, or a standard hamstring curl) will help to support the backs of the knees and strengthen our muscles. 

And what does it mean to have "knock knees"?

Genu valgum: when the knees align to the medial (inside) line of your ankles.  Ideally we want the hip bone, patella (knee cap) and center of ankle to stack one on top of the other, but with knock knees, the knees are not in a straight line, as you can see above.  This can be caused, again, but a deviation in the skeleton, or laxity in the ligaments around the knee.  For strengthening, you can do a straight leg raise for the quadriceps -- while seated with the legs stretched out in front of you, lift one leg a few inches off the floor and return to the ground.  Other strengthening for the quads include a standard squat, or sitting again on the floor with a towel rolled up under you knee and pressing down into the ground.  You can even place your hands on the quad muscles around the knee and feel those muscles engaging.  A standard hamstring curl will also benefit a person with knock knees.
 

   
So no matter what kind of knees you have, keep them healthy and safe with strengthening!