![]() ![]() Knee valgus can be due to muscle imbalance or bone structure. If you do this you'll notice changes in your knock knees within a week or so for every 2 hours of sitting, stretch the hip flexors for 30 seconds each, do 20 glute bridges, and a 30 second plank. Try to brace your core through the movements and maintain stability.Īlso, stretch those hips more! For every 2 hours you sit in a chair, you should be stretching & doing light exercises to counter that. Prioritize glute bridges (single and both leg), Romanian deadlifts (single and both leg), planks, side planks, crunches, bird dogs, dead bugs, and lunges. Work your trunk and core through strength and stability exercises. How to fix? Don't just do exercises for your overpronation. All of those being weak leads you to walk with a compensation pattern (overpronation).Īnyways. When your pelvis is tilted anteriorly it actually lengthens and weakens the muscles on the backside of you, eg calves, hamstrings, glutes. I believe you have anterior pelvic tilt? Cues being overpronation, knock knees and that you said you have weak calves. Misalignment can come from sitting for large portions of the day, eg, if you work a desk job, As the hips/abdomen are the core of your entire body, any misalignment from there will propagate out to other limbs. Knock knees and flat feet are a symptom of a larger structural problem in the body usually stemming from hip misalignment. ![]() So, I highly suggest you focus on building calves. My legs look MUCH better now than they did before. Just making some decent newbie gains has helped my case a lot. Pretty much never focused on calves before, and now I regret not doing it. ANYWAY, I have been training my calves consistently for a while now and have put on some muscle there. But hey, again, I'm no expert and I've never gotten it checked because it never bothered me much, other than from the aesthetics point of view. I don't think it's a weirdly-shaped-bone problem. I can touch my feet without my knees touching, but my knees do look very odd and knobby on the inside of the leg. I highly suggest watching: (it's a video by John Meadows, who IMO has the best content if you wanna learn about stuff to help you get big) I'm no expert, but I think you should at least try all the stretches Athleanx mentioned for a decent amount of time.īut in my opinion you should also try to make the problem LOOK like it's improving by addressing it indirectly rather than directly. ![]()
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