⚠️ KNEES COLLAPSE WITH SQUATS?
✔ Let's talk about it. The fancy term is knee valgus, or perhaps even dynamic valgus. I used the term "collapse" in the title because I feel that's how people often refer to it, although I fully recognize that the word elicits some very negative imagery. Something that I get asked a lot in the clinic is "what do I do to help my knees not collapse with squatting"? The person is referring to the knees going into valgus, or essentially pointing towards each other during movement.
🎈 Now a huge caveat here. Dynamic valgus doesn't inherently mean your knees are doomed. Nor is it something to freak out over. Often times, some extremely strong weight lifters and Olympic lifters have great degrees of valgus. Squatting is individually specific, and is impossible to 100% characterize with universal principles. (Shameless shout out to my "everyone squats differently post")
💡 That said if someone has pain with squatting or some knee issues, often times improving hip control can be of benefit. The context is very important in this case, as not every instance needs "correcting." In my view however, it never hurts to improve your movement control.
⚪ Video demo of Dynamic Valgus
⚪ Valgus Squat Drill
⚪ Partner Assist Reactive Drill
📈 Use the squat drill before squatting as movement prep. Attach a resistance band to the squat rack, with the band pulling you into more valgus. The partner drill is a fun way to play around with dynamic control and to challenge different angles that would be difficult to achieve with just the band attached to an object.
🌈 The More You Know... Follow the Movement
Nick Helton @Dr.Nick.DPT