Knee Valgus: A Common Enemy for Athletes, and How to Defeat It

Whether you're a basketball player or an everyday athlete, knee valgus is a common movement pattern that can lead to knee injuries. Knee valgus is when the knee collapses inward during dynamic movements, such as jumping, landing, and cutting. In this blog post, we'll discuss how basketball and everyday athletes can fix knee valgus and prevent knee injuries.

• Strengthen the glutes

Weak glute muscles can contribute to knee valgus. The glutes are responsible for hip extension, which helps to stabilize the knees during dynamic movements. To strengthen the glutes, incorporate exercises such as hip thrusts, glute bridges, and single-leg deadlifts into your training routine.

• Improve hip mobility

Limited hip mobility can also contribute to knee valgus. Incorporate exercises that improve hip mobility, such as hip flexor stretches and hip rotations, into your warm-up routine. This will help to increase your range of motion and reduce the risk of knee injuries.

• Focus on proper form

Proper form is crucial to preventing knee injuries, including knee valgus. Keep your knees in line with your toes during dynamic movements, and avoid letting them collapse inward. Use a mirror or have a coach watch your form to ensure that you are performing the movements correctly.

• Use resistance bands

Resistance bands can be a useful tool for training your muscles to keep your knees in line. Place a resistance band around your knees during exercises such as squats and lunges to help keep your knees in line. This will help to strengthen the muscles that support your knees and improve your form.

• Reduce load and volume

If you are experiencing knee valgus with heavy or high-volume exercises, consider reducing the load and volume. This will allow for proper form and control during the movements, reducing the risk of knee injuries.

• Work on landing mechanics

Improper landing mechanics can also contribute to knee injuries, including knee valgus. Practice landing softly on the balls of your feet, with your knees bent and tracking over your toes. This will help to absorb the impact of landing and reduce the stress on your knees.

In conclusion, knee valgus is a common movement pattern that can lead to knee injuries for both basketball and everyday athletes. To prevent knee injuries, athletes should focus on strengthening the glutes, improving hip mobility, using proper form, using resistance bands, reducing load and volume, and working on landing mechanics. By incorporating these tips into your training routine, you can reduce your risk of knee injuries and stay active and healthy.