Genu Valgum
Knock Knees
Knees touch but ankles don’t
How do you correct Knock Knees?
- increase the range of motion and strength of the muscles that support the medial knee
- stretch and release the muscles that stress the lateral side of the joint
- use balls or resistance bands to help with alignment during footwork
Genu Varum
Bowlegs
Ankles touch but knees don’t
How do you correct bowlegs?
- Increase the ROM and strength of the muscles that support the lateral knee
- stretch or release the muscles that stress the media knee joint
Malicious malalignment
Internally rotated femurs with externally rotated tibias and pronation of feet.
- work to improve ROM and strength of external rotation of hip
Genu Recurvatum
Hyper extended knees
Knee extends beyond 180 degrees
how do you fix hyper extended knees?
- improve the balance between quads and hamstring strength- support knee in neutral position
- for dancers only use hyper extension in non weight bearing activities
Internal rotation of the femur
Cross- eyed knees
The patallae will point towards each other on full extension of the knee and hip.
Corrections:
- increase the ROM and strength of the hip in external rotation
- stretch and release the hip flexors and internal rotators
External rotation of the femur
External rotation of the hip and knee—- weak medial leg structure (adductors) and tight external rotators
Corrections:
- increase ROM and strength of the internal rotators
- stretch external rotators
Tibial torsion or tibial bowing
Tibia externally rotates relative to the femur causing the feet to be more externally rotated than the knees
Ankle pronation
Flat foot
Medial foot collapses (arch)
Ankle supination
Medial foot is tight and weight is carried on the outside of the foot (high arch)
What is Scoliosis?
A lateral deviation of the spine usually accompanied by rotation. Can occur in 1 or 2 spots in the spine
- maintain as much balance as possible
- stretch shortened side and strengthen the longer side
What is lordosis?
A spinal curve toward the front of the body. (But sticks out)
- tight low back extensors, tight hip flexors and weak abdominals in the neutral spine
- work on mobility of the lumbar and hip flexors and increasing the strength of the abdominals and hamstrings while stabilizing pelvis in neutral
What is an anterior pelvic tilt?
When the ASIS is anterior of the public bone (butt sticks out)
- lengthen the hip flexors and lumbar extensors and strengthen the hamstrings and abdominals
- train to maintain posture in standing
What is Pelvic up slip and down slip?
“High hip or low hip”
When the high point of the iliac crest is not level- the high side is called an up slip and low side is down slip
- balance the hip abductors and adductors, quadratics lumborum and lateral torso muscles
What is posterior pelvic tilt?
When the ASIS is posterior to the pubic bone (butt tucked in)
- strengthen the hip flexors and lumbar extensors and lengthen the hamstrings and abdominals
What is pelvic in flare and outflare?
Pelvic Rotation
When one one hip is anterior and closer to midline while the other hip is posterior and farther away from the midline.
- balance the rotation of the torso and pelvis through the anterior and posterior oblique slings and the hip rotators
What is femoral medial rotation?
When the femurs are rotated toward the midline around their long axis. Patella’s aim toward the midline when the legs are straight as if they were “cross eyed”
- strengthen lateral femoral rotation and stretch the adductors and medial rotators
What is femoral lateral rotation?
When the femurs are rotated laterally around their long axis. Patella’s will aim away from the midline when the leg as are in a neutral position.
- Strengthen the femoral medial rotators and stretch the lateral rotators.
What is winging scapula?
When the scapula lifts away from the ribcage
- strengthen the capsular stabilizers and thoracic extensors
What is elevated scapula?
When the scapulae are lifted up toward the ears
- strengthen the scapular depressors in their inner range
- improve coordination of scapulohumeral rhythm in upward rotation
What is upper crossed syndrome?
“Tech Neck”
Forward head and rounded shoulders
- stretch the chest in a variety of angles, strengthen the scapular stabilizers and depressors. Strengthen the upper back extensors.
