Evaluation:
For the sake of simply focusing on knee stability right
now, I want you to observe your knees during this squat
pattern. Do they have the tendency to move in (knee
valgus), do they have the tendency to move out (knee
varus), or do they maintain solid alignment over the toes?
In observation, most of the readers will have some fashion
of knee valgus (knees moving in). Why does this occur
in your squat pattern and during my golf swing? Knee
valgus is usually a byproduct of (aside from tight ankles
inadequate gluteal/hip strength (gluteus minimus, glute
medius, gluteus maximus, hip external rotators), possibly
in conjunction with overactive hip adductors, prevents
proper stabilization of the femur. The hips then move into
adduction and internal rotation. And when the adductors
are overactive in comparison to the glutes/hip external
rotators, the knee is similarly pulled into valgus collapse.
How can we help fix this and build better glute strength
and optimal hip mobility?
Inhibit: Self
Myofascial ReleaseAdductors
Placing as much weight on the
foam roller as can be tolerated,
slowly roll along the length of
the inner thigh from the pelvis
and groin region down to the
inside of the knee. Stop rolling
and hold sustained pressure on
the most tender spots for at least
30 seconds.
61 | YOURCADDY MAG - ISSUE 05