Crossfit Kids FUN!
I had a friend ask me about knee pain and knee valgus. So I put this blog together quickly but its packed with information. When the knees roll in on a squat, weak adductors are the cause. That’s the reason many new CrossFitters learn to squat properly and wake up with very sore inner thighs the next day.
Here are the most 6 common causes of Knee pain:
- Ankle Mobility
- Foot Stability
- Strengthen Hip External Rotation and Abduction
- Hip Mobility
- Core Stability
- Improve Technique
Here are some principles to keep in mind:
1) Technique should always be practiced after corrective stretching and strengthening. We want to utilize that new mobility and stability we just created to help build a permanent motor program (better technique).
2) How do we do corrective stretching: Foam Rolling – 5 minutes
- Calves (Special attention to the soleus, spend more time near your achilles tendon/heel)
- Front and outside of the thigh (IT Band, Vastus Lateralis, rectus femoris, vastus intermedius for you anatomy buffs)
- Groin (adductors)
3) Corrective Exercise: With all strength training exercises we want to keep several principles in mind to keep our knees healthy:
- Keep the knees “in-line” with the toes
- Keep the “short foot” position during all exercises
- Perfect technique on all exercises. Corrective exercises shouldn’t be taken to failure.
- Barefoot: Shoes off is the best way to retrain the foot and lower leg
Knees turning inward during heavy pulling exercises represents one indication of adductor weakness. It’s most apparent when doing deadlifts, but I have also seen it in Olympic lifters when they approach their limit in snatches and cleans. Their knees move inward when the bar breaks off the floor. When the athlete has very weak adductors, his knees will move even when doing high pulls, bent-over rows and good mornings. Using wide-stance deadlifts, or sumo-style deadlifts, to rectify the weakness. They work extremely well, and quite often an athlete finds he is much more comfortable deadlifting with the wide stance than with the conventional close stance normally used by most powerlifters.
Below are some other corrective exercise methods use by Dr. Kelly Starrett.
Cheers to healthy knees!