Many people when they are beginning to incorporate squats into their routines, do not know the technique well. Some beginners tend to bring their knees together in the transition from bottom to top, which is known as the eccentric and concentric phase. This movement is known as genu valgum. It occurs when the distal segment (tibia and fibula) deviates outward with respect to the knee joint. This can lead to femoropatellar pain (pain in the anterior knee area) if not corrected.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
Some Causes of Valgus<\/h2><\/h1><\/div><\/div><\/div>- <\/i><\/span>\n
Insufficient range of motion in dorsal flexion of the ankle<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Poor gluteal strength and development<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Pronation footprint<\/p>\n<\/div><\/li>
- <\/i><\/span>\n
Tendency to recurvatum (knee hyperextension).<\/p>\n<\/div><\/li><\/ul><\/div><\/div>
![](\"https:\/\/neuroft.com\/wp-content\/uploads\/Squat_mujer_rodillas_mancuernas-300x300-1.jpg\" "\\"Squat_mujer_rodillas_mancuernas-300×300\\"")
<\/span><\/div><\/div><\/div><\/div><\/div>How is it generated?<\/h2><\/h1><\/div><\/div><\/div><\/lottie-player><\/div><\/div><\/div><\/div>At high intensities, valgus may occur as there is a lengthening associated with one or more of the hip extensors. That is, a muscle can be stronger by elongating to a greater degree (it stores more elastic energy) as the subsequent contraction can be more powerful.<\/p>\n<\/div>
When the hips are slightly in adduction and internal rotation (valgus collapse), one or more of the hip extensor muscles (gluteus maximus, hamstrings, and adductors, primarily) are placed in a more favorable position (greater internal moment arm) for abduction and posterior external rotation.<\/p>\n<\/div><\/div><\/div>
The hip external rotators (among others, the piriformis and obturator internus) are, in fact, strong hip extensors. Their length increases in hip flexion and adduction position. So they produce a greater passive elastic force at the bottom of a squat position by tending to valgus.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
How to correct valgus?<\/h2><\/h1><\/div>- <\/i><\/span>\n
Strengthening of external rotators:<\/strong> pelvic piriformis, quadratus cruris, pectineus, sartorius, obturator internus and externus, geminus, adductor magnus (posterior beams) and gluteus.<\/p>\n<\/div><\/li>- <\/i><\/span>\n
Stretching of internal rotators:<\/strong> gluteus medius, gluteus minimus and tensor fascia latae.<\/p>\n<\/div><\/li>- <\/i><\/span>\n
Support modification:<\/strong> Global balance of the lower limb (bosu support exercises).<\/p>\n<\/div><\/li>- <\/i><\/span>\n
Correction of pronated foot:<\/strong> through the strengthening of tibialis, extensor hallucis proprio of the big toe, common flexor digitorum longus and triceps suralis.<\/p>\n<\/div><\/li><\/ul><\/div><\/div><\/div><\/div>If you suffer from valgus or any misalignment in the knee that can trigger a valgus, the best thing to do is to go to a physical rehabilitation. Likewise, the NeuroFT Clinic can show you how to prevent the valgus caused by performing squats with poor technique.<\/p>\n<\/div>
- <\/i><\/span>\n
Insufficient range of motion in dorsal flexion of the ankle<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nPoor gluteal strength and development<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nPronation footprint<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nTendency to recurvatum (knee hyperextension).<\/p>\n<\/div><\/li><\/ul><\/div><\/div>
<\/span><\/div><\/div><\/div><\/div><\/div>How is it generated?<\/h2><\/h1><\/div><\/div><\/div>
<\/lottie-player><\/div><\/div><\/div><\/div> At high intensities, valgus may occur as there is a lengthening associated with one or more of the hip extensors. That is, a muscle can be stronger by elongating to a greater degree (it stores more elastic energy) as the subsequent contraction can be more powerful.<\/p>\n<\/div>
When the hips are slightly in adduction and internal rotation (valgus collapse), one or more of the hip extensor muscles (gluteus maximus, hamstrings, and adductors, primarily) are placed in a more favorable position (greater internal moment arm) for abduction and posterior external rotation.<\/p>\n<\/div><\/div><\/div>
The hip external rotators (among others, the piriformis and obturator internus) are, in fact, strong hip extensors. Their length increases in hip flexion and adduction position. So they produce a greater passive elastic force at the bottom of a squat position by tending to valgus.<\/p>\n<\/div><\/div><\/div><\/div><\/div>
How to correct valgus?<\/h2><\/h1><\/div>
- <\/i><\/span>\n
Strengthening of external rotators:<\/strong> pelvic piriformis, quadratus cruris, pectineus, sartorius, obturator internus and externus, geminus, adductor magnus (posterior beams) and gluteus.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nStretching of internal rotators:<\/strong> gluteus medius, gluteus minimus and tensor fascia latae.<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nSupport modification:<\/strong> Global balance of the lower limb (bosu support exercises).<\/p>\n<\/div><\/li>
- <\/i><\/span>
\nCorrection of pronated foot:<\/strong> through the strengthening of tibialis, extensor hallucis proprio of the big toe, common flexor digitorum longus and triceps suralis.<\/p>\n<\/div><\/li><\/ul><\/div><\/div><\/div><\/div>
If you suffer from valgus or any misalignment in the knee that can trigger a valgus, the best thing to do is to go to a physical rehabilitation. Likewise, the NeuroFT Clinic can show you how to prevent the valgus caused by performing squats with poor technique.<\/p>\n<\/div>
- <\/i><\/span>
- <\/i><\/span>