Fixing Knee Valgus (What You Need To Know) ft. Quinn Henoch

In this video, Quinn Henoch and Marc Surdyka teach you everything you want to know about knee valgus.
Quinn Henoch is a doctor of physical therapy, owner and founder of Clinical Athlete, and Olympic weightlifting expert.
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@Yupppi]

I like that the discussion started with "this is not necessarily a problem, it could be but it isn't clearly defined and we don't really know". People have watched so much physiotherapy videos and whatever biomechanical videos that they just see nails for their hammer everywhere and rush to "help" people wherever they see something they can attach to. Without having studied the topic for real in depth. I'd be much more concerned if it's not symmetrical and happens in lower loads too, that might manifest in pains and compromising safety outside lifting too and say something deeper about what's going on. Personally I've been able to squat with next to no knee valgus, but I still have this asymmetry in knee behavior and it indeed has resulted in some joint pains in some cases and seems to be coming from other issues in the chain, that actually affect life and performance. Also I love the highlight reel of great weightlifters squatting. It's like "name the greats of modern time". Hadn't thought about it, but whenever I hear about ACL tears, it's always in regards of some active sport where you get a really offset loading, a very compromised position and it's rarely even mentioned that there was a lot of load involved. Like sure maybe judoka did tai otoshi and the acl tear happened when the other person landed on their knee, that's a big load, but also usually very compromised position and technique, the tear would've happened without the person being so big (although that certainly helped). It's usually the person collapsing on the knee instead of pivoting forward over it. But for example the tai otoshi technique is way beyond what you'd say anyone considered a strong position for the leg, unlike with someone who lifts 300 kg on their back looking very stable in general. Like the event looks more like putting a load on the knee sideways and from external source, not through the kinematic chain. Like what about sumo deadlift? Massive loads with very angled leg without ACL injury (obviously not angled the same way as knee valgus in squat, but in my opinion worth considering and drawing some parallels). This discussion gives great depth and nuance to what usually is missed when reading studies and more likely interpretations/communications about the research.

[@MicahSmart]

What he said

[@AdStellae-]

I love that you used videos of actual weightlifters as reference!

[@skouryoga]

Great visual on this discussion!

[@VenusianLissette]

helpful, thank you

[@tonymontana3949]

thank you

[@TheDuffcat]

Would you guys be able to do a video on achilles rupture rehab? I know youve done one on tendinopathy but would be interested to see the thoughts on those first 2 months of rehab, plus surgery vs non surgery

[@Therover19]

Reminds me of my therapy for runner's knee. I trained a bunch of hip abduction, glute medius work and it solved my daily knee pain from running. Was I having some knee valgus during my running and strengthening my hip muscles solve the problem?

[@connahgriffiths1477]

I suffered an MCL injury from external rotation playing football (soccer), I am now into late stage rehab as it happened in October. I have been rehabing it since, external rotation at the knee still causes a small degree of discomfort, should I be looking to enter the sport competitively again to strengthen the MCL further or is the risk of reinjury not worth it and instead create external rotation in rehab and ony return to sport when the discomfort/pain is completely gone?

[@fatemekazemi7297]

Awesome

[@Rpalacios29623]

Dr., in high school during squats with heavy weight, due to knee valgus, heard a loud pop on the outside of my knee and collapsed. I never got it looked at other than the school trainer stating he thought I had torn my meniscus. I limped around for 2-3 months and eventually made a full recovery. Pain was on the outside of my knee. Do you think it was a torn meniscus?

[@stuffstuffstuffyay]

Super interesting. I would love you to cover the topic of hip instability- that feels like SI joint pain, but seems to be more related to glute medius- it seems to be exactly what ATHLEAN-X talks about but does not fully explain in his 35 million watched vid How to Fix “Low Back” Pain (INSTANTLY!) Would love if you could go into it more. For me, it has got better now i am stronger with stregth training, but it is always a little there deep on the right of my butt, annoying me after deadlifts especially. Thanks for your informations!

[@melissahierroberrondo7029]

As a runner, it is a problem which I will love to correct. In my case, leads me to often injuries on my feet, as plantar fasciitis...

[@edwardnuno1900]

Dr. Surdyka, where are you located? How could I set up a body evaluation?

[@ManpowerPewPew]

GOATA is all about fixing this amongst other things

[@abhidav2004]

Sir knock knee problm solution

[@jesusvive2460]

But what about hereditary knee vagus? My grandmother, mom, aunts, cousins and myself suffer from this (we also have overpronation and/or flat feet). My grandma suffered of heel pain, my mom and aunts from knee pain, and I suffer of back pain. I have gotten an x ray and it says I have too much of an arch in my back of 67mm, normal being under 50mm and preferably below 20mm. It seems that my body is compensating somewhere and is causing unbalance in other parts of the body. This video only talks about knee vagus under load, how about those that happen during normal conditions? Also saw your video about overpronation not being a problem, yet I have read that this causes issues elsewhere in the body. So I am more confused now. What would be the problem?

[@tylerasmith52]

Love the philosophy of injury prevention at the end there. That did always confuse me. Injury prevention WORKS, but only on the POPULATION level, which is key.

[@phatphuccenning]

Just a comment but another possible cause of knee valgus could also come from excessive foot pronation - to foot is sometimes neglected when we look at symptomatic knee valgus

[@E3Rehab]

The recommendations would be the same as the ones given in the video. If it's a load-related issued, modify the load. Otherwise, simple cueing for the novice lifter is likely all that's required.

[@aevanseuffbattaring9721]

Lack of demo

[@urosnedeljkovic9932]

What if knee valgus is present during standing and walking, is that more of a skeletal than muscular issue?

[@E3Rehab]

Possibly

[@michaell31]

WOW- great discussion. What about someone who has knee valgas all of the time, not just when lifting? My 14 year old soccer playing son has "knocked knees" such that when he stands, walks or runs his knees touch while his feet or 6-8 inches apart. He can not do a complete squat even with just body weight. he has pronated feet with very little arch. His pediatrician wants to staple the lower femur grow plate to "trick" the leg into straightening up

[@skyewilson9076]

That’s a parent decision. But as an adult person who is knock knee, I would loved if my parent would have stepped in and did something when I was younger. It just follows you daily when you look in the mirror or others notice it. I would have take the pain if that’s what it would have taken. Would do surgery today if I could. All the best💯

[@omarhaider1626]

definitely do what your pediatrician suggested, it cannot be done after the age of 18 since knee growth mostly stops at that age

[@michaell31]

@@omarhaider1626 We did have the surgery. Eight weeks post op and working to get ready for Fall Soccer Season. Thanks

[@alexandreandermatt2670]

what about valgus (varus too) in relation to knee osteoarthritis?

[@E3Rehab]

That's more of a structural change that gradually occurs over time.

[@allenpark2645]

If knee valgus occurs when people are doing max loads, then maybe it's just the optimal movement we should follow even when the load is light?

[@jon.a]

Its mentioned at 3:48

[@legniak1]

Isn’t Valgus also genetic?

[@mohammadrezanezami7853]

I sincerely thank you doctor. Please read my MRI report👇👇👇 LEFT KNEE MRI WITHOUT CONTRAST: ACL shows abnormal fiber orientation as well as fiber discontinuity in some fibers suggestive of A CL partial thickness tearing PCL shows abnormal fiber orientation as well as fiber discontinuity in some fibers suggestive of PCL partial thickness tearing There is soft tissue swelling and edema within periarticular soft tissue of knee. Mild joint effusion is seen Medial and lateral menisci appear normal is shape and signal intensiy Bony structures appear normal in shape and signal intensity No characteristic findings of MCL and LCL tearing are seen In this situation, will the exercises you have taught help my knee heal? Thank you so much Doctor ❤

[@swigswag1639]

Essential Steps for fixing Knee Valgus 1) Buy Squat U‘s TYR shoes 2) McGill Big 3 3) BRACE your core 4) Push down big toe 5) Faber Test to assess hip mobility -> probably reduced external rotation 6) banded hip mobilsation and abductor priming with band 7) external rotation deficit/pain and valgus gone 😳😱😱

[@GoodByeSkyHarborLive]

Now do the proper list from this video

[@swigswag1639]

@@GoodByeSkyHarborLivethought the joke was obvious

[@Arash660]

Talking too much

[@nsiebenmor]

You will never fix the problem if you're wearing pointy narrow toe box shoes like in the video. If you're big toe can't engage the ground, move laterally out and stabilize, your body will never be balanced. Sure you can build up your glutes to overcompensate for your weak deformed feet but it is the missing link for a lot of people. Nike and podiatrist's do not approve of this message.

[@nunchukGun]

I disagree. I switched to barefoot shoes and it allowed my feet to roll inwards more. People act like they fix ecerything but they can cause problems as well

[@nsiebenmor]

It sounds like your big toe is still being held in by this barefoot shoe brand. If the big toe is held in by a shoe by even a millimeter the foot will roll in. The more it's restricted the more your foot will roll in and of course you'll need arch supports to stabilize in that situation. I drank the barefoot kool-aid (after 20 years of foot and knee problems) and thought they would fix all my problems too and ended up getting plantar fasciitis. It took me years and many brands of shoes from all over the world to understand these barefoot brands still were too restrictive for my particular foot shape. I yet to find a pair of barefoot shoes that actually give me enough width for full toe spread specifically on the big toe side. If you can't get the right shaped shoe for your unique foot shape then barefoot shoes will makes problems worse. Their marketers won't tell you this. Shoe are not one size fits all. A lot of these brands are still trying to make aesthetically pleasing shoes that are sleek and narrow (such as Vivobarefoot and Xero) to make sales even though they're awful for you. People just see a truely foot shaped shoe as ugly through social conditioning. Test my theory yourself and try doing one legged exercises with no shoes on while spreading your toes and then try with your shoes on such as a Bulgarian split squat or Romanian dead lift. Do them will no weight. You'll see the stability difference and ability to activate the foot arch and glutes. @@nunchukGun

[@Slazbob]

I seem to only have this problem on the right leg. If I put my leg in the right position (knee not bent in) my foot wants to touchdown on the outside side of the foot. And an orthotic does help a lot. It’s also the ankle I severely sprained twice in my life…so it’s super flexible- I can walk on my outside of my foot if I wanted to.

[@HimanshuGupta-nt6kl]

The medial-most part of the foot is the metatarsal-phalange junction of your big toe and not the toe itself... your anecdote doesn't mean much

[@nsiebenmor]

@@HimanshuGupta-nt6klNot on my feet. Also look at the feet of the Tarahumara who spend their lives running either barefoot or in sandals.