Comments on the Knee Valgus Shown at 1:02 in Video.

Janet is demonstrating a position that shows fairly aggressive knee valgus may need further explanation.

My thoughts on knee valgus differ from the standard in the strength and conditioning world. I am going to bullet point the reasons for allowing, strengthening and encouraging functional knee valgus. A video will appear soon.

  • I am referring to movement knee valgus not deformity valgus.
  • Knee valgus is a continuum from correct and functional to excessive and injury prone.
  • The big toe is the big toe for a reason. It is the lead functional component of the foot’s involvement in athletic balance. It is the foot’s biggest muscle system with the largest movement capabilities. The heel and the outside edge of the foot have no discernible movement capability. Look at your foot. Move it. What can you move the most, the big toe.

    The big “therefore” here is that when the body has to balance it is going to put weight on the big toe and inside front quadrant of the foot. So when an athlete lands from jumping off a plyo box the very first move the body instinctively makes is to gain balance. This causes weight to go to the inside front quadrant of the foot, weight to the big toe and to a functionally correct knee valgus.

    Functionally correct is when the center of the knee lines up just inside the big toe. Sometimes a little more.  If is the knee pinches in further than that, I consider this a weak knee valgus position. The correction is strengthen the medial muscles not the upper leg. The wrong intervention is strengthening the lateral part of leg with the knee directly over the foot.
     
  • In a follow-up video, I will convincingly demonstrate that functional knee valgus:
    • Is in every good athletic movement.
    • Is a key component to being a better athlete.
    • Is a key component of an athlete achieving his maximum balance level.
    • Can be and should be recognized and strengthened.
    • Should not be avoided unless excessive.
    • Should not be corrected by encouraging or strengthening the center of the knee over the center of the foot. 

Contact me at jim@slackbow.com if you have questions or comments.