Let's investigate: HYPEREXTENDED KNEES!
Actual name: Genu Recurvatum
Some causes: disorder of connective tissue, laxity of knee ligaments, irregular alignment of tibia and femur, difference in lower limb lengths
Problems: the knee will go beyond full extension and with this excessive mobility comes problems like knee pain, muscle imbalances, instability with endurance based movements or jumping, among others
What it might look like:
What to do: many of our strengthening exercises from Dance Conditioning are perfect(!!!) and some others will work too...
- hamstrings: pelvic bridge, hamstring curl with a physioball, straight leg hamstring reach
- quadriceps: single leg extension while seated
- did I mention SQUATS?!
- foam roll the quads and glutes, and stretch the hip flexors -- which may be tight
A great reminder for us all is to think about our alignment even while casually standing (at the grocery store, a bus stop, while chatting with a friend...) If you suffer from hyperextension in your knees, soften them ever so slightly to put them into full extension or "neutral" as seen above. This will reduce pressure on the knees, realign any misalignment in the pelvis (anterior pelvic tilt), and take reduce back pain.
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